For the first time, this type of training began to be talked about in the 1980s. Thanks to the research of American physiologists and the Reebok brand, step aerobics quickly became popular in the United States. At the peak of its popularity, it was used by about 11.4 million people. Step aerobics classes are now available to everyone.
Step aerobics is a type of fitness that combines low-frequency cardio exercises and movements with music. For this purpose, a special platform is used, the height of which can be adjusted. Depending on the difficulty of the lesson, the trainer can add various lunges and jumps on the platform. The main muscles that work in step aerobics are the muscles of the legs and buttocks. The upper part of the body helps to maintain balance.
Types of step aerobics
Step-basic or Intro
This is the entry-level for beginners in step aerobics. Simple steps on the floor and the platform are used here. The movements are made facing the mirror. There are no turns and jumps on this level.
Step Fit
The average level is for those who already have experience in step aerobics. Here, elements of choreography and functional exercises are added to the steps. Due to increased workload, classes become more effective and promote fat burning.
Step Advanced
A level for step aerobics professionals. Here complex movements are performed with choreography and repetitions at a fast pace. Platform jumping is also included in the classes.
In addition to the difficulty levels, classes differ in the height of the platform. A novelty is the step with springs, which provides better cushioning and reduces the impact load on the spine and joints.
What results can be achieved?
- Step classes help burn about 400 calories.
- Step aerobics helps you lose weight, but you also need to follow a healthy diet, as with any other cardio workout.
- The step platform puts additional pressure on the legs, so they become more slender and elastic.
- The step is useful for preventing arthritis and osteoporosis.
- By doing exercises on step platforms, you strengthen your respiratory, nervous, cardiac, and muscular systems.
For step training to work, it is important to take care of the correct technique, in particular, stepping on the step platform with the whole foot, pressing the heel against the platform, reducing the load on the calf muscle, and stretching after training.
Contraindications
- hypertension;
- angina pectoris, arrhythmia, and other cardiovascular diseases;
- varicose veins;
- chronic liver or kidney diseases;
- diseases of the lower back.