What are the benefits of training with a step platform?
Both cardio classes and strength training using the platform pump up all the muscles of the lower body and improve coordination. “They develop the cardiovascular system, coordination and reaction speed. During one workout, you can burn from 200 to 450 kcal, depending on the intensity of the lesson,” notes Olga Savitskaya, head of group programs at the Fitness Practice - Dynamo club.
The schedule of almost any club includes step aerobics, that is, cardio training with this equipment. “Such classes are usually built on the principle of learning a dance combination from simple to complex. Usually, a lesson is divided into several levels according to the degree of difficulty: at basic step aerobics, only the basic steps and the technique of performing them are honed, and at the intermediate and advanced levels, the training becomes more and more reminiscent of learning a special dance on a platform,” explains Olga Savitskaya.
For those who don’t really like dancing, we can recommend strength exercises on the platform. These are basic movements - lunges, squats, push-ups and their variations, in which the platform acts as a kind of “complicator”. “They are aimed not so much at burning fat, but at strengthening and growing muscles, but nevertheless they help you lose weight,” says Stepan Proshin, trainer at the Fitness Studio 29 personal training studio . “In this activity there are no jumps and complex coordination movements, unlike step aerobics.”
Strength exercises for step can be done without music. “It is only important to maintain a uniform pace of the lesson; this can be done, for example, by counting,” notes Stepan Proshin. “The main thing is to perform the exercises correctly, technically and do the required number of repetitions and approaches.”
Step classes are suitable for beginners and experienced fitness practitioners. Observing safety precautions, they can be carried out not only in the gym, but also at home.
Step aerobics: what is it?
If you want to get a healthy and beautiful body, then be sure to do cardio training on a regular basis. This is a great way to get a good figure, train your heart muscle and develop endurance. There are many different types of aerobic workouts that will help you keep your heart rate up and burn calories over the course of an hour of exercise, but one of the most popular cardio options has become step aerobics.
Step aerobics was created in the 1980s by trainer Jean Miller during a period of growing popularity in aerobics and fitness. While recovering from a knee injury, Jean, on the advice of an orthopedic doctor, worked on her joints by stepping on a small box. Successful rehabilitation gave her the idea to create training using elevated walking. This is how a new sports direction appeared - step aerobics, which very quickly became popular all over the world.
Research has shown that step aerobics can help prevent osteoporosis and arthritis. This is also a great way to train your cardiovascular system and burn up to 500 kcal in 1 hour of exercise. Step aerobics has a comprehensive effect on the body, and the shape of the legs, buttocks and abdomen is especially well corrected. Exercises on a step platform help eliminate particularly difficult problem areas, which are located on the outer, back and inner thighs.
What is the essence of step aerobics?
So, step aerobics usually consists of a set of basic steps connected into combinations. The level of difficulty of steps and links depends on the specific lesson. The workouts are accompanied by rhythmic music and take place at a fast pace. For classes, special plastic platforms with a non-slip surface are used. Step platforms have adjustable heights, so you can increase or decrease the difficulty of your workout.
Typically, step aerobics classes begin with a warm-up and basic steps. Gradually, the basic steps become more complex and combined into links. If you have chosen a lesson for beginners, then the combinations will be simple - no more than 2-3 steps in combination. Intermediate and advanced classes include not only more intense movements, but also higher tempos and more complex versions of the exercises. Therefore, at first it may not be easy for you to repeat the movements in sync with the trainer.
A step aerobics workout usually lasts 45-60 minutes. The lesson is continuous and of increasing difficulty; as a means of rest and recovery, you will periodically return to walking on the spot. If you have not had physical activity for a long time, then it is better to start with regular walking without step to avoid poor health or even heart problems. Some trainers sometimes include exercises for the arms and abdomen at the end of the class to balance the load, since step aerobics mainly loads the muscles of the legs and buttocks.
Step aerobics experienced its peak in global popularity in the late 90s. New trends in group fitness (HIIT, crossfit, TRX) have slightly displaced step aerobics classes. However, even now step classes remain in demand among many lovers of cardio training. Walking on a platform is a more gentle load than impact jumping programs, so in terms of safety they will give odds to many other types of aerobic exercise.
Types of step aerobics
If a group lesson is called “step aerobics”, then this assumes a classic lesson for approximately an average level of training. It is assumed that you can make the activity easier or more difficult by changing the platform level. However, it is always better to take a trial lesson to get an idea of what the program is all about, as this often depends directly on the coach's vision.
If we talk about the types of step aerobics, we can highlight the following:
- Basic Step. Training for beginners, where basic steps and simple combinations are learned.
- Advanced Step. Training for advanced practitioners who have already had experience with step. As a rule, it includes complex ligaments and jumping exercises.
- Dance Step. A class for those who love dance choreography. In this program, steps are combined into dance sequences, which will help you not only lose weight, but also develop flexibility and grace.
- Step-comb o. Step aerobics, in which you will find many complex combinations of movements, are therefore suitable for coordinated people. But the intensity of this activity is higher.
- Step Interval. The workout is done at an interval pace, with explosive intervals and calm recovery intervals. Ideal for quick weight loss.
- Double Step. A workout that uses two step platforms to increase the effectiveness of the workout
- Power Step. A workout that also uses strength exercises to tone muscles.
Safety precautions
You need to follow it in class regardless of whether you are performing cardio exercises with a platform or strength exercises. “All students need to remember the technique of working during the lesson: enter the platform only with your entire foot, and lower it down as well. You cannot stop abruptly during a lesson, and if such a need arises, then go to the basic step and only stop after completing this step 5-10 times. It is also important to maintain a drinking regime,” warns Olga Savitskaya.
What to do with an energetic fidget?
Perhaps this is true: children move a lot, and their bodies work in much the same way as an adult’s body does during aerobics. It actively uses oxygen to replenish energy reserves. Therefore, aerobics for children, the video of which we now present to your attention, is simply pleasure and an opportunity to direct your activity in a useful direction.
Aerobics will allow you to channel your energy in a useful direction.
Aerobics for children is just fun and an opportunity to direct their activity in a useful direction.
The only problem is that finding a suitable children's aerobics section is not so easy. Sometimes aerobics is carried out in kindergarten, but more often parents have to take their child to a fitness club or sports school, and this takes time and effort, especially considering that classes need to be attended in the evening.
This means it’s easier to organize training at home. And this is where a video with instructions from experienced trainers helps a lot for those who are interested in children’s aerobics. It is not difficult to repeat their movements, and even if mom and dad are not in good physical shape, they will be able to work out together with the baby, while being charged not only with energy, but also in a good mood.
Exercising will help you get into a good mood
You can start classes with both two- and three-year-old children, it all depends on their interests. If your child is already doing simple exercises, imitating athletes or dancers seen on TV, you can safely start learning aerobics!
There is no need to insist that the exercises are performed correctly, just try to lead by example. Children strive to become big, and gradually the child will begin to imitate your movements more and more in order to become like mom or dad.
The best example is the example of parents
There is no need to insist that the exercises are performed correctly, just try to lead by example!
Any joint activity is the key to mutual understanding. If you are lucky enough to be the parent of an active child, be sure to devote a few tens of minutes a day to exercise with him. Perhaps, over time, these moments will replenish the happiest memories!
If you are lucky enough to be the parent of an active child, be sure to devote a few tens of minutes a day to exercise with him!
How to build a lesson
- Start your workout with a simple warm-up.
- Perform the exercises sequentially in 3 sets of 15 repetitions each.
- Skip exercises that are difficult for you. “If some movement is still very difficult for you, do not perform it, but return to it after 4-5 workouts - let the muscles adapt and get stronger,” says Stepan Proshin.
- Do this program 3 times a week .
- Finish your workout with light stretching .
To perform the exercises of the complex you will need a step platform and a mat.
Step aerobics at home
Is it possible to do step aerobics at home? Of course you can! If you don’t have the opportunity to go to group classes or your gym simply doesn’t offer step aerobics, then you can train 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).
Let's look at examples of step platform models.
Step platforms up to 2500 rubles
Step platforms from 2500 to 5000 rubles
Step platforms from 5000 to 8000 rubles
Reebok Step Platforms
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.
When purchasing a step platform, pay attention to its surface. It is important that it is non-slip, preferably with a rubberized top. In step aerobics, movements are performed quickly, so with any awkward movement on a sliding surface, you can simply fall.
Video of exercises on the step platform
Start doing the exercises at a comfortable and even pace and try to maintain it throughout the session. As your stamina level increases, you can speed up.
Squats on the steppe
Stand in front of the step platform, feet hip-width apart. Step onto the step with your feet shoulder-width apart. Bend your knees, move your pelvis back and lower into a squat. Place your palms together in front of your chest. Then straighten up and step down from the step, placing one foot at a time on the floor. This will amount to one repetition. Complete them as required.
Squats with leg raise
Stand in front of the step platform, moving to its left edge. Step onto the step with your right foot, move your left leg to the side, bend your right knee, and lower yourself into a squat. Place your palms together in front of your chest. Then lower your left foot to the floor and step off the step. This will amount to one repetition. Perform the required number of them in each direction.
Jumping on the step
Stand in front of the step, place your feet together. Jump onto the step with your feet shoulder-width apart. Squat down with your palms together in front of your chest. Step down from the step, placing one foot at a time on the floor. This will amount to one repetition. Complete the required number of them.
Walking with leg lift
Stand in front of the step. Step your left foot onto the right edge of the step, bend your right knee and pull it towards your stomach. Then lower your right foot to the floor, step off the step and step onto the left edge of the platform with your right foot. Bend your left knee, pulling it towards your stomach. This will amount to one repetition. Complete the required number of them.
Walking plank
Take a lying position, resting your palms on the step, with your feet together. With your toes on the floor, spread them wider than your shoulders, then return them to the center one at a time. This will amount to one repetition. Complete the required number of them.
Twisted plank
Take a lying position, resting your palms on the step, place your feet hip-width apart. Bend your left knee and pull it towards your stomach, pointing towards your right elbow. Then return to the starting position and bend your right knee, pointing it towards your left elbow. Work your abdominal muscles, do not bend your lower back. This will amount to one repetition. Complete the required amount.
Pelvic lift
Place a rug near the step. Lie on the mat with your back, press your lower back to the floor, place your feet on the steppe, bending your knees. Place your palms behind your head. Turn your right foot out and place it on your left knee. Leaning on your arms, shoulders and left foot, smoothly lift your pelvis off the floor and lift it up. Work the muscles of the abs, legs, buttocks. Then slowly lower yourself to the floor. This is one repetition. Perform the required number of them in each direction.
Push ups
Take a lying position, leaning on the step with straight arms. Place your palms slightly wider than your shoulders. Lower your knees to the floor. Don't arch at the waist. Bend your elbows, lower your body down and touch your chest to the step. Then straighten your arms and return to the starting position. This is one repetition.
Step aerobics for beginners
If you have never done step aerobics and are just planning to start, then be sure to look at the features of the classes, basic exercises from step aerobics and recommendations for clothing and shoes for training.
Step aerobics for beginners: 10 features
1. Be sure to remember the correct body position while performing step aerobics exercises: knees slightly bent, back straight, stomach tucked in, buttocks tense, shoulders straight, gaze directed forward.
2. Steps must be taken with the entire foot on the platform so that the heel does not hang down.
3. In step aerobics there are no steps in two counts - at least four. This is due to the fact that you not only need to move along the floor, but also climb onto the platform.
4. In step aerobics, unlike classical aerobics, there are no reverse steps.
5. At first, in step aerobics classes, it will probably be difficult for you to repeat the exercises after the instructor. You may even get lost and confused in your steps. This is absolutely normal, after 3-4 lessons you will feel much more confident.
6. The higher the step platform is located, the more intense the load. Beginners should choose a height of 10-15 cm. More experienced practitioners should choose 20 cm. Gradually, the height of the projectile can be increased. It has been established that every plus 5 cm added to the height of the step platform will provide an additional 12% of the load.
7. You can make your step workout more challenging by using dumbbells or weights on your legs or arms.
8. Half an hour before your workout, drink a glass of water and be sure to take a few sips of water every 10 minutes during your workout.
9. If your gym offers step aerobics of several difficulty levels, then it is better to choose a class for beginners, even if you have good physical fitness from other workouts.
10. Remember the movements first with your “legs” and only then with your “hands”. Engage your arms only when the lower body has fully mastered the movements.
Basic exercises from step aerobics
To make it easier for you to master step aerobics, we offer you several basic step aerobics exercises in visual pictures.
1. Basic Step
Step onto the step platform with both feet alternately. Performed in four counts.
2. V-steps or V-steps
Step one step at a time with both feet on opposite corners of the step.
3. Step with shin overlapping or Curl
Step your right foot onto the corner of the step platform and swing your left foot back. The heel should touch the left buttock. Then do it on the other side.
4. Step with knee lift or Knee up
Step your right foot onto the corner of the step platform, bend your left knee and pull it towards your stomach. Then do it on the other side.
5. Step with leg lift or Kick up
Step your right foot onto the corner of the step platform and throw your left foot forward. Then do it on the other side.
6. Touching the floor
Standing in the middle of the step platform, alternately touch the floor with one foot and then the other.
7. Pull your leg back
Step your right foot onto the corner of the step platform, and take your left foot as far back as possible, without bending it at the knee. Raise your arms in sync with your legs. Then do it on the other side.
8. Leg abduction
Step your right foot onto the step platform and take your left foot to the side without bending it at the knee. Move your arms to the side synchronously with raising your legs. Then do it on the other side.
More complex step aerobics exercises
We also offer you examples of more complex exercises that trainers can add to programs for advanced practitioners:
1. Platform jumping
2. Jump over the platform
3. Jumping with legs abducted
4. Jumping in place
As you can see, in advanced classes, trainers can also include jumping exercises. If you have discomfort while jumping, then it is better not to jump, but to perform a low-impact version of the exercise (just walking).
Jenny Ford YouTube channel for the gifs .
Clothes and shoes for step aerobics
In step aerobics, it is very important to choose comfortable sports shoes. It is better to exercise in sports sneakers with non-slip shock-absorbing soles, which reduce the load on the joints. Shoes should fit tightly on the foot and support the arch of the foot, this will help protect the feet from injury. If you are predisposed to varicose veins, you can wear thick tights to class.
Top 20 women's SNEAKERS for fitness
There are no special requirements for sportswear. The most important thing is that it is comfortable and does not restrict movement. It is better to choose high-quality breathable material. Please note that it is better not to wear long, loose-fitting pants: there is a risk of injury when stepping onto the step platform.
Why is aerobics a great solution for losing weight?
Want to get rid of fat? There is an exit!
With aerobic exercise, weight is lost . Aerobic exercises are important for obese people: fat burning occurs due to a calorie deficit. You lose more calories than you gain. To maximize the benefits of aerobics, eat right. Eat more vegetables, fruits, cereals. It is necessary to limit sweets, flour, and fried foods - then the benefits of aerobics will be more noticeable. Half an hour of running can burn about 300 calories.
Aerobic exercise, which is generally known as cardiovascular exercise or fat-burning exercise, is the rhythmic movement of more than one muscle group in the body.
Losing weight, burning calories, getting a flat stomach are some of the factors that come to mind when we want to exercise and stay healthy and beautiful. Nowadays, aerobics has come to the forefront as the best set of exercises that allow you to lose weight and keep your body fit and slim.
