Platform for step aerobics. How much does it cost, how to choose

The harm of step aerobics

Overtraining can cause harm to your body. The symptoms corresponding to it are, first of all, a reluctance to go to exercise. Sneakers for step aerobics should have a thick, shock-absorbing sole. exercise, insomnia, loss of appetite, general low mood and perhaps even depression. Excessive stress depresses all body systems. Immunity sags, general fatigue increases, and colds begin to appear. To prevent this, take breaks between classes; you should not study for too long or every day.

Injuries during exercise. Dislocations, sprains and bruises are consequences of non-compliance with safety precautions. Control your every movement, place your full foot on the step (neither the toe nor the heel should hang over the edge of the platform), carefully monitor the movements of the trainer. If something doesn’t work out for you, or it becomes very difficult, take a step. Pain in the joints, in particular in the joints of the feet and spine

Pay attention to what shoes you wear when doing step aerobics. In sneakers with thin soles or ballet slippers? Urgently change these shoes to sneakers with thick (this is a must), well-absorbing soles

Otherwise, instead of health, you risk acquiring very unpleasant joint diseases. The impact of your feet on the step platform during exercise is quite energetic, and if there is no proper “softening”, the impact force falls on your feet, knees and spine. Your knees should always be slightly bent during exercise. Jumping cannot be performed on straight legs. Also, step aerobics has contraindications. These primarily include joint injuries. Step aerobics is good for recovering from injuries, but if your injury has not yet healed, then you should refrain from exercising. For diseases of the joints or spine, step aerobics will also do more harm than good. Step aerobics is contraindicated for people with diseases of the cardiovascular system (the load on the heart during exercise is quite large). If you have arrhythmia or angina, it is better to give preference to gentle fitness activities, such as Pilates. Step aerobics is contraindicated for people with kidney failure. Since it (step aerobics) stimulates protein metabolism in the body. Beware of too intense physical activity if you have liver disease.

I hope that the benefits and harms of step aerobics covered in the article helped you understand the impact of these fitness workouts on your body. Take care of your well-being, strengthen and train your body. And then your health will become stronger day by day, and training will bring only positive emotions!

Contraindications

Before starting exercise, you should clarify whether such sets of exercises are recommended by your doctor if you have chronic diseases. Step aerobics is contraindicated for people suffering from:

• High blood pressure.
• Heart pathology (or having undergone surgery).
• Varicose veins.
• Kidney or liver diseases.
• With pain in the legs or joints.
• During the period of exacerbation of acute respiratory viral infections and acute respiratory infections.
• Having suffered spinal injuries.

You should definitely consult with your doctor and make sure that the exercises will only benefit the body. Then step aerobics will be a real hobby that gives you a good mood every day.

History of tap dance

Step aerobics was invented by US bodybuilding champion Gina Miller. After a knee injury, she could not return to her usual training for a long time, but her body and soul craved sports activities. Without thinking twice, Gina began training on the steps of the porch of her own house.

The athlete was so carried away by the exercises she had invented that she did not notice how the injury on her knee stopped bothering her, and the woman herself quickly regained her lost athletic form.

https://youtube.com/watch?v=SM-_flc_Y9s

Miller was convinced on her own body that the simplest exercises on the steps led to stunning results. It was this fact that prompted her to create a completely new direction of aerobics, based on movements from her home rehabilitation program.

Advantages and disadvantages of step aerobics

Step aerobics has a number of benefits that have made it one of the most popular group classes. But step exercises also have a number of disadvantages and contraindications, so they are not suitable for everyone.

Advantages and benefits of step aerobics

1. Step aerobics is one of the most effective types of cardio exercise for losing weight and getting rid of excess fat. In 1 hour of exercise you can burn 300-500 kcal.

2. Step aerobics is much safer for joints than, for example, running, plyometrics, and jumping rope. With comparable results and energy costs, you will get a relatively low impact on the leg joints.

3. This is an excellent workout for the lower body, which is the most problematic for the fair sex. You will tone the muscles of your thighs and buttocks, tightening and improving their shape. Moreover, steps on the steppe help dry out the legs and reduce their size.

4. Step aerobics classes are suitable for the prevention of osteoporosis and arthritis, which is especially important for those who lead a sedentary lifestyle.

5. Step aerobics makes your heart and lungs work more efficiently and makes them healthier. Such training reduces the likelihood of cardiovascular diseases several times.

6. Regular step aerobics classes will help you maintain a healthy weight, avoiding problems associated with excess body weight: diabetes, stroke, metabolic disorders, joint pain, heart problems.

7. Step aerobics will help you develop endurance, which will be useful not only during training, but also in everyday life. For example, when climbing stairs to a high floor, during long walks, or climbing uphill. Step aerobics also develops coordination, agility and a sense of balance.

8. You can independently adjust the difficulty of the workout by changing the height of the step platform. The higher the platform level, the stronger the load you will receive.

9. Step aerobics consists of weight-bearing exercises that are ideal for increasing bone density and maintaining bone tissue. This will not only make you more mobile, but will also help prevent bone disease in adulthood.

10. You can do step aerobics not only in special classes, but also at home. There are also free video lessons for beginners, thanks to which you can learn the basics of aerobics on the steppe.

Disadvantages of step aerobics

1. Step aerobics uses combinations of steps and sequences that can take time to learn. During the first lessons, students often get confused in their steps and do not keep up with the trainer, which discourages them from doing step aerobics.

2. Step exercises are less impactful on the joints than running and jumping, but if you are worried about your knee joints, then this type of fitness can aggravate this problem

In this case, it is better to pay attention to Pilates classes

3. Step aerobics is very diverse and practically does not have a single template. Each instructor brings his own characteristics to the teaching of lessons, so not all classes are equally effective and of high quality.

4. Step exercises involve the muscles of the legs and buttocks, while the muscles of the upper body will not receive enough load. In addition, step aerobics must be supplemented with strength training to comprehensively improve your body.

The basis is the step

Each exercise on a step platform is based on a specific step that involves some kind of movement. In order not to get confused in combinations and keep up with the instructor, you should pay attention to their types in advance:

The basic step involves stepping first with the right and then with the left foot and returning to the starting position alternately with the right and left feet.

The V-step means you need to stand on the edge of the platform with your right foot, then raise your left foot to the opposite edge, and then take turns going back down.

To do an “over,” you need to step onto the apparatus sideways with either foot, add the second, turn your back and return to the starting position.

The “straddle” step involves standing on the board with both feet at the same time, but sideways, and when descending in turn, the feet should be located on both sides of the step platform.

The turning step begins with the right foot, after which, while lifting the left, you need to turn to the right and at the same time lower the supporting leg.

A step-tap is an extension step in which one foot steps to the side, and the other foot touches the edge of the platform and immediately returns to its place.

Also in step classes on a platform, the term “knee lift” is used, when when raising one leg to the corner of the board, the second rises to the chest and bends at an angle of 30 degrees.

By alternating, modifying and repeating steps of a certain type, training complexes are compiled in step aerobics.

Dance aerobics for weight loss at home

Girls doing dance aerobics in a group

• a small mat (if you don’t have a special sports mat, you can use a regular one);
• a mirror (which will help you with motivation, since thanks to it you will be able to observe your own successes in the “here and now” mode);
• a specific set of aerobics exercises for weight loss, which you can find ready-made on the Internet or collect from various sources yourself, depending on your personal preferences and interests.

for beginners it is better to use proven aerobics techniques for weight loss for beginnerspurchase steppe

Step aerobics for weight loss

The stepper can be used at home, dance and lose weight! Step aerobics sport is an integral part of a healthy lifestyle when doing aerobics the emphasis is on breathing and heartbeat located here

It is imperative to start with a warm-up so that such a heart rate develops gradually. You also need to stop immediately, but gradually reduce the load. A sharp increase or decrease in speed can adversely affect the functioning of the heart. The main set of aerobic exercises includes stretching, flexibility, and strength exercises. While performing them, you should carefully monitor your breathing and pulse rate.

If they get confused or gain too much speed, it is important to slow down a little and reduce the load. With regular aerobic exercises, exercises will become easier for you - and then you will be able to take on something more difficult, perform tasks that are not intended for beginners.

Aerobics lessons for weight loss

• Place one of your feet on the step and after a few seconds place the other one next to it. At the same pace and order, lower both legs to the floor. Repeat this procedure several times, gradually increasing the pace. Then do the same, starting with the other leg.
• Place one leg on the step, first bending it at the knee. Raise your other leg and hold it above the floor for a couple of seconds. Perform this exercise, alternating legs, 10-15 times.
• Stand on the step with one foot, and bend the other at the knee, pulling it up. Then lower the raised leg to the floor and place the one that was on the steppe next to it. Repeat this exercise 10-15 times on one leg, and then the same number on the other.

if your goal is to quickly lose weight and maintain this result in the future, then aerobics for weight loss should become part of your life

Characteristic indicators

Step aerobics for weight loss at home is characterized by a number of positive features:

• for training sessions, a platform is used, the height of which is selected depending on the user’s level of training and height;
• the training time is controlled by the performer himself;
• to improve the efficiency of fat burning, you can use additional items (dumbbells or other weights);
• beginners who have coped with a certain load can move on to more complex movements, as well as extend the training time;
• the sound of rhythmic music makes it much easier to do all the exercises.

These workouts ensure that the leg muscles are constantly engaged, and the fairly low intensity helps burn unnecessary calories and slightly enlarge the calf muscles. Regular aerobic exercise reduces body fat and improves weight control, and also helps reduce cholesterol in the body.

You can do step aerobics online throughout the year in your free time and in any weather conditions. This is a great alternative to morning jogging, cycling, or swimming in the pool.

Classes should be held at least three times a week. Thanks to such physical activity, you will always feel cheerful and cheerful.

Set of exercises

1. Take the starting position: stand so that the step is directly in front of you, put your feet together. Now take a wide step to the right. Squat down slightly as you shift your weight onto your right leg. Then do the same on the other side. Take six steps in each direction.
2. Take your starting position. Place your right foot on the step, then your left, and step down one by one. Now perform this exercise starting with your left leg. Repeat six lifts.
3. Exercise number three is performed in exactly the same way as the second with only one difference - you need to stand on the step with your feet at shoulder width, that is, wider than in the first case. Six repetitions are required. When finishing the exercise, get off the step and stand sideways to it.
4. From a position where the step is located on the side of you, place the foot closest to it on the step, and place the other leg on the step at a short distance. The leg with which you stepped on the platform should step on the floor first, while at the same time you perform a turn in such a way that you would be facing the step with the other side of your body. As with all previous exercises, six repetitions must be performed.
5. Take a starting position similar to that in the previous exercise. Place the leg closest to the step in the middle of the platform, then lift the second leg onto the platform. Now we perform the descent from the opposite side of the step platform. This exercise must be repeated six times.
6. Take starting position number one - standing in front of the step. Place your right foot on the step, swing your left foot forward and place it on the platform as well. Before lowering your right leg from the platform, do the same swing. Repeat this exercise starting with your left leg. Do six times.
7. Stand directly in front of the step. Perform alternate lifting and lowering on your toes, while performing cross movements with your hands.
8. Stand with your back to the step platform. Place your right foot on the step first, then your left. Perform this exercise in reverse order: lower your right leg from the platform, then your left. Do this exercise 6 times.
9. Exercise number 9 is the same as exercise 8, with the only difference being that the descent from the platform is performed on the opposite side.

This set of step aerobics exercises will allow you to get rid of excess weight with pleasure, spending only half an hour a day.

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Step aerobics at home

What do you need to do step aerobics at home?

• Step platform
• Some free space
• Comfortable sports shoes
• Suitable music or ready-made video workouts

Everyone will find sports shoes and a small square of space in the room; free music and ready-made video workouts with step aerobics are freely available on YouTube. The step platform can be replaced with a suitable object 10-20 cm high (for example, a small bench). If you don't have anything to replace it, you can purchase a step platform.

The step platform is sold in sports stores. Its average cost ranges from 1,500 to 5,000 rubles. The price depends on the quality of the material, strength, coating, stability. Also, the price of a step platform depends on the number of levels: usually there are two-level and three-level ones (i.e. you can set 2 or 3 heights, respectively).

The optimal dimensions of the step platform: length 0.8-1.2 meters, width 35-40 cm. The height of the step is usually 10-15 cm with the possibility of increasing the height to 30-35 cm. The first 2-3 weeks of training at home is better Set the step to the minimum height to master the basic exercises and adjust the correct position of the feet. Gradually increase the height of the step and complicate the level of training.

Benefits of classes

Step aerobics for weight loss, like any other sport, has its pros and cons. A lot is known about the benefits of this area; this area of ​​aerobics not only helps improve your figure, but also improves your mood. Its main advantages are listed below:

• with an intense session lasting 40–60 minutes, you can spend from 300 to 500 calories;
• Aerobic exercise is useful for strengthening the cardiovascular system;
• with the help of exercises, the muscles of the thighs and buttocks are perfectly worked, which helps to reduce their volume;
• regular exercise helps maintain normal body weight, which, in turn, reduces the possibility of obesity and related diseases;
• the intensity of the exercises can be adjusted by the height of the step platform: the higher it is, the higher the load will be;
• Step aerobics classes help improve posture, strengthen joints and spine (if there are no contraindications and there are no health problems);
• the opportunity to practice at home and in Clubs.

Training rules for step aerobics

• Each lesson must begin with a warm-up. This is necessary to warm up the muscles and gradually increase heart rate.
• If you have not played sports before, then you should not put too much strain on yourself. Your first sessions should not last more than two dozen minutes and you need to increase the training time gradually.
• The entire foot must be placed on the platform at once, and the back must be straight throughout the entire session.
• To improve your mood, use the music you like best.
• You can achieve the necessary results only with regular exercise.
• Carefully monitor your condition and as soon as you feel discomfort, stop exercising immediately.
• To avoid dehydration, remember to periodically drink water during exercise.

Types of step platforms

• Non-adjustable are platforms of monolithic construction and unchangeable height. Such models are quite rare on sale. They cost approximately from 600 to 1500 rubles.
• Adjustable - prefabricated platforms. To adjust the height, supports of variable configuration or with several detachable sections are installed on them. Allows you to set 2 - 3 height levels. The price range for most of these step platforms is from 900 to 4000 rubles. There are also more expensive models.
• Balancing platforms (balance-step). Their surface is an inflatable silicone hemisphere. Usually equipped with pumps and expanders, sometimes with gymnastic balls. Sold for 3000 - 5000 rubles and more.
• Combined - multifunctional, transforming types of step platforms. They allow you to lift part of the board, forming an angle to the horizontal surface and turning into a seat with a back. Their kit sometimes includes expanders. The price for such models varies from 7,500 to 12,000 rubles.

The best step platform manufacturers

1. Reebok - Professional Aerobic Step. The company produces adjustable platforms up to 3 different heights: 15, 20, 25 cm. The new model costs about $85. The Reebok Professional Aerobic Step is made of thick plastic and is a simple platform with supports at the base and a rubber surface. The length of the platform is 90 cm. Rubber material improves shock absorption and protects joints and muscles from the effects of physical stress. Robust design guarantees long-term use and holds loads of up to 160 kg.

1. Health Club - Original Aerobic Platform. Made in the United States from durable, recyclable high-density polyethylene. Length – 109 cm, width – 41 cm, platform height 10 cm. The set includes 4 original supports (each 5 cm high), increases the height of the platform by 15 and 20 cm. Holds a load of up to 160 kg. The cost of the brand's platforms ranges from 55 to 65 US dollars.

1. KLB Sport – Step platform for fitness made of plastic costs between $26 – $28. The step deck can withstand loads of up to 250 kg. Adjustable heights: from 10 to 15 cm. Length 69 cm, width 30 cm.

The essence and benefits of step aerobics

Step aerobics is a set of exercises based on steps to music. Anyone can engage in this type of fitness, and you do not need to have a certain level of physical development to do this. In addition, you can train very successfully at home. All you need for this is patience and a step platform. Also, any object that is not very tall and has sufficient strength can be used as a platform.

You probably thought that using a step aerobics training program you can only tighten your leg muscles. However, if you use fitness dumbbells, you can also strengthen the muscles of your back, chest and arms

But it is important to remember that fat is lost evenly from the entire body and it is simply impossible to achieve targeted fat burning, for example, only in the abdominal area.

Let's look at the benefits of step aerobics:

• Your mood improves and you feel a surge of energy.
• The cholesterol balance is normalized.
• Improves muscle tone.
• Excellent fat burning.
• There are no restrictions.
• Training programs for step aerobics can also be used during pregnancy, but in this situation it is necessary to reduce the height of the platform to ten centimeters and eliminate all sudden movements and jumps.

What you need to study at home

A sports set of step aerobics for weight loss at home consists of the following components:

• Stepping platform

In other words, the step or elevation is selected taking into account the level of training and height. A beginner will find a platform up to 30 cm comfortable, but a more prepared person will need a step higher. The price of sports equipment is affordable, you can choose one to suit every taste and budget. There are platforms whose height is adjustable. A beginner should not buy high equipment, even if he wants to quickly lose excess weight from his hips and waist. This rather threatens rapid fatigue and short exercise.

The width of the step platform is 40-50 cm, and the length is 1-1.5 m. The surface should not be slippery, but should be well fixed to the floor from below. Safety during exercise must be observed so as not to harm yourself, so choose step pads with a rubberized or slightly embossed surface, from which the shoes will not slip. You can even replace a step platform at home with a small stool, but only a comfortable one.

• Aerobic dumbbells

Exercises on the steppe can be carried out with an additional load in the form of dumbbells from 1.5 to 2 kg. This way, a person will be able to maintain his aerobic pace and make the activity more difficult.

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• Sneakers with rigid soles and cushioning

Shoes should be comfortable, properly support the foot during aerobics, and not constrict. Thanks to shock absorption, the load on the joints is reduced, reducing the risk of spraining the foot.

• Special clothing

A tracksuit should “breathe”, fit exactly in size, and not restrict your step and movements of your arms and legs.

Flaws

The disadvantages of step aerobics are some contraindications to such activities. After all, the step board for aerobics is designed for rhythmic intense exercise, which can put a lot of stress on the heart. That is why those who have pathologies in the functioning of the cardiac system should refrain from exercising. Contraindications include:

• persistent high blood pressure;
• disturbances in the frequency, rhythm and contraction of the heart, poor blood supply and pain in the chest area;
• phlebeurysm;
• various diseases of the joints and musculoskeletal system.

If you have no health problems, a preliminary consultation with your doctor gave a positive answer, you can safely go to step aerobics classes.

To find out which muscles work on the stepper machine, you need to try at least one lesson. You need to take care of comfortable clothes that will not restrict movement and avoid various injuries, as well as shoes that will not only be comfortable, but also optimal for physical activity.

It is recommended for unprepared people to start with 20 minutes of intense exercise so that the muscles that swing on the stepper do not become overstrained, because it is better not to know what unpleasant sensations they cause the next day. Starting with small loads, you will gradually come to your norm, increasing the training time to an hour.

Platform options

The size requirements for the manufacture of this simulator are as follows:

• The width of the upper working surface must be such that the athlete’s foot can freely fit on it. At the same time, it should not be too wide so that one can easily step over it. The optimal width, depending on the size of the leg and height, will be from forty centimeters to half a meter.
• The height of the step platform depends on the level of training of the athlete. For beginners, this size should be from ten to fifteen centimeters, over time it increases to thirty. It has been proven that increasing step height by five centimeters adds up to 12% strain on muscles.
• The length of the board is one to one and a half meters. The parameter depends on the comfortable position of “legs slightly wider than shoulder width.” With this positioning of the body, the feet should not hang over the edges and should stand straight. This way you can choose the optimal length.

Step aerobics training regimen

Step aerobics is a great way to burn calories. Typically, the session lasts about 50 minutes, during which time you burn 250-400 calories. Of course, the number of calories burned depends on the intensity of the exercise. To make your practice more effective, use a higher platform. You can start a step aerobics class for 20 minutes, gradually increasing the duration of the class to an hour (when the muscles and heart get used to the stress). During step aerobics, the main load falls on the lower part of the body; steps help increase muscle tone. Step aerobics is a low-intensity workout. The ideal position for doing step aerobics is with your head high, shoulders down, back, stomach and buttocks tight.

Step aerobics should be preceded by a warm-up, for example, stretching all major muscle groups, especially the back and buttocks.

Warm-up should not be neglected, as it prepares the heart for subsequent loads, gradually increasing the heart rate. Failure to warm up can lead to injury. When doing step aerobics, you should alternate between fast and slow steps. Rhythmic squats, leg raises and lunges can also be included in the training program.

To increase the load on the upper body and shoulder muscles, you can perform platform exercises with light dumbbells. After doing step aerobics, you should bring your body back to normal in order to gradually reduce your heart rate. It is also necessary to restore normal blood circulation to avoid a rush of blood to the extremities. Performing recovery exercises after completing a step aerobics class helps prevent soreness caused by the buildup of chemicals in the muscles involved in step aerobics.

Music for step aerobics

For step aerobics, music that includes three melodic phases of 32 bars is suitable. This rhythm is intended for dance aerobics. The number of beats per minute is synchronized with the heartbeat. The tempo of aerobics music should not be too fast. Thus, preparatory and recovery exercises at the beginning and end of the lesson should be performed to music, the number of beats per minute of which does not exceed 140.

During the workout itself, music should be played at a slightly slower pace to give you time to get up and down from the platform. Each stage of step aerobics classes has its own musical rhythm. Music helps establish this rhythm and relieve tension during class.

Step platform

A step platform is a raised platform whose height can be adjusted depending on the desired intensity of the workout. Choose a platform that is comfortable to place your foot on. The platform should be wide enough to allow you to place both feet on it, but not so wide that your feet can be spread wide apart.

Before purchasing, check the platform for durability. A weak platform will cause more harm than good. Be sure to choose good, comfortable exercise shoes that will provide additional arch support.

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How to choose a step platform?

1. The first thing you need to pay attention to is safety , which concerns not only beginners, but also advanced aerobics lovers. Since the training is not limited to the usual basic steps on the platform, and modern step aerobics over the years increasingly resembles choreography, a good non-slip surface is especially important , which will reduce the possibility of injury due to carelessness at a high rate of load. Manufacturers of modern step aerobics platforms have increasingly begun to produce rubberized surfaces that provide better grip between the sole and the platform, unlike cheap plastic predecessors.
2. The second, but no less important indicator of the quality of the platform is the stands for height adjustment. To begin with, the legs of the platform must be well attached to the step; for this it is better to choose legs with latches, this ensures both safety and convenience. Thus, placing your foot on the edge of the platform, the structure will not fall apart, unlike conventional collapsible supports.
3. It is also important to choose a platform with rubberized supports (height supports) . Otherwise, the plastic surface will slide on the floor, and this is dangerous when performing exercises, and of course – inconvenient. Even the most expensive brands of platforms miss such nuances, because of this, clubs put rubber mats under the step, and this is a big disadvantage, since the mats take up more space.