Step aerobics is fraught with a lot of questions, especially for beginners. They appear to one degree or another in every person who first came to class.

Step aerobics for beginners is, in particular, mastering simple steps.

On the topic of step aerobics among the visitors of fitness clubs, heated discussions do not subside day by day. Few people get to step right away, from the first training session. Most of the girls leave the hall for the first time with thoughts like: “What a horror, I will never succeed!”.

The thing is that step aerobics, and especially its dance variations, is a class in which not only exercises are present, but also a fairly large amount of choreography. Step choreography differs from dance, since, firstly, the step platform is additionally involved, and, secondly, the purpose of the lesson is not the beauty of movement as such, but the healing of the body through exercise.

Elements of dance in step aerobics are present so that the lesson is fun and varied, and the trainees do not get bored, performing monotonous steps for an hour.

Let's take a closer look at those moments and difficulties that visitors to fitness clubs most often complain about, so that it is easier for you to get used to, and training as soon as possible began to bring exceptionally pleasure.

I will never succeed in all this, I do not keep up with the coach, movements are too complex

These phrases firmly hold the first place in popularity among beginners in step aerobics. I myself, having left the step aerobics class for the first time, firmly decided "I will not go there again." Nowadays I wonder how I could not like something in those distant times.

So, here's a tip, based on my own experience and the experience of many practitioners who were also once beginners: never be afraid that something will not work out for you. Be prepared for this, this is an absolutely normal situation, for the first time almost no one succeeds.

Initially, it will seem to you that everything around is happening at a breakneck speed, the trainer shouts out incomprehensible spells (apparently, trying to summon Cthulhu), and everyone around him in a single rush is jumping with him, perfectly repeating the movements.

More than once I had to observe how new girls, frightened, leave the step aerobics class, after fifteen minutes trying to understand what was happening, without understanding anything in the end. Here are some simple secrets to help you understand the situation and not feel like a "black sheep" in the first lesson:

• All choreography in step aerobics is based on a dozen basic steps. These steps have English names that are not always easy to hear and understand. To make it easier for you -. You can read and, if required, learn. After a few sessions, you will perceive the names of the steps by ear, and they will no longer seem like ancient spells. Once you master the basic steps, their modifications will start to work out on their own.
• Learning choreography in step aerobics goes from simple to complex. If you do not understand any element or movement, you can always stop at the previous level and do what you get. The most important thing is not to stand still, but to do at least the simplest movements to the rhythm of the music.
• Listening to music is important. Yes, the music in the step aerobics class is not simple, but what is called "square". The musical square is called 32 counts. And 8 accounts is a musical phrase. Accordingly, all movements are performed in this rhythm. You can try to count to yourself with a trainer, for some people this makes it much easier to learn movements.

Turns and back movements do not work

Movement coordination develops over time.

How well you navigate the turns, which abound in dance step aerobics, is influenced by your coordination. Coordination develops over time. It's okay if the pirouettes start to terrify you. Soon it will pass, the main thing is not to be shy and try.

When performing turns, as well as when performing back movements, it is important to understand that the steps you take and their rhythm remain the same. It's just that now the turning movement is also added. Focus on music. Even if, while dancing with your back, you do something wrong, or you just shift from foot to foot, but get into the music at the same time, you will already succeed.

Therefore, if at first it is difficult to perform movements with your back to the coach, turn around and walk in place to the music and turn back to the music. This is a matter of experience.

I will not get up close to the coach, as the coach looks at me and thinks about how bad I am doing everything

This complaint makes me smile every time. Believe me, the coach knows if you are a beginner or have been practicing for five years. This is immediately apparent to the experienced eye. No one expects a beginner to perform flawlessly in movements. But the desire to learn and diligence is what you need.

Even if you do not notice it, with each lesson your skill becomes a little better and from the outside it is clearly noticeable. When people who have been studying for a month tell me something like "I still can't do it" I answer: "remember yourself in the first lesson." And then a person thinks, remembers and immediately cheers up before our eyes, because he really sees his own progress.

Injuries (pulled leg, hitting heels, etc.)

If you are injured (and this also happens) it is worth, first of all, to think about what you are doing wrong. Step aerobics for beginners is sometimes fraught with some danger due to ignorance of basic safety techniques. In each case of injury, you should contact the coach, and the coach will point out the error.

Also pay attention to what kind of shoe you are wearing. It should be a comfortable running shoe with a thick, well-cushioned sole. Set aside the sneakers in which you can feel every bump on the floor for another occasion.

Everyone around makes me better

Never compare yourself to others. You don’t know, maybe they all go to step aerobics for ten years, and you came for the third time.
Compare your results only with what you had before. And then you will receive only positive emotions, and the training will charge you with energy and give you a good mood!

Always remember that you are doing it primarily for pleasure.

Step aerobics is a sport that requires a special platform (ladder, bench) to perform exercises - a step platform. Translated from English, step means "step". This movement is the basis of every step aerobics exercise.

Mechanics of the effect of step aerobics on the body for weight loss and effectiveness.

The main load falls on the large muscles. To maintain their activity, approximately 400 kilocalories are expended in 40 minutes of training.

The same number of calories will be spent if you run 5 kilometers, but the load on the vessels and joints during running will be much higher. Therefore, the advantage of the step is relatively - "sparing" mode for the body.

Benefits of step training:

• Fat deposits are burned.
• Movement coordination improves.
• The cardiovascular system is strengthened.
• The body's endurance increases.
• The waist becomes thin, the buttocks are elastic.
• The muscles of the legs are strengthened without increasing in size.
• The mood is better, the sleep is better.

Gina Miller, an American athlete who excels in bodybuilding, has developed her own set of exercises on the stairs to recover from a knee injury. This is how step aerobics appeared.

Choosing a step or making a step platform with your own hands

The stepping platform (step) should be:

• strong;
• sustainable;
• not slippery;
• comfortable.

The assortment of steps in sports stores is large. Choose a platform according to the above characteristics. And if it is not possible to buy, adapt a plastic or wood bench for practice, strong, stable, not slippery. Optimal bench dimensions: 150 cm - length; 40 cm - width.

For a start, it is better to choose a step no higher than 30 cm. The higher the platform, the greater the load. By increasing its height by 5 cm, you add 12 percent of the load. It's good if the step can be adjusted in height. True, such models are more expensive. 899 rubles - the price of a 2-level stepping platform in the online sporting goods store lecoshop.ru.

Clothes and footwear for classes

Clothing for step training should be hygroscopic (absorb sweat without losing heat-shielding properties) and not impede fast movements. A good option is a jersey suit.

Choose shoes with a comfortable instep support and a hard cushioning sole. Sneakers are not suitable for training if they do not support the arch of the foot, the load on the feet in them is uneven. It is better to give preference to leather sneakers with holes at the top for air exchange.

Music for classes

During training, music should inspire, help overcome fatigue. Therefore, for home step workouts, we make a selection of rhythmic tracks (classic, hard rock, pop music, rap, dubstep - according to your taste, the main thing is that the rhythm does not change during one composition). Optimistic and motivating lyrics will come in handy, but you can pick up tracks without vocals (as you like).

The Offspring, Daft Punk - Suitable rhythm, pace and energy for step exercises.

Try Survivor Eye of the Tiger. The track starts with a rhythm, which is "caught" even before the guitar and vocal intro, and does not "let go" throughout the composition. The text says that life is a struggle, and you need to fight for your dreams, overcoming weakness.

A selection of long tracks for classes in our VKontakte group Step.

Aerobics on the step for weight loss

An important note for beginners: during step aerobics, you need to follow the correct posture, draw in your stomach and take springy steps, stepping on the entire foot at once.

Step aerobics for weight loss at home always begins with a warm-up - 3 minutes of march in place with a high rise of the knees and 3 minutes of walking from side to side: the right leg is springy, with a slight bend in the knee, strides widely to the right, the left is attached to it, then everything the same, only starting with the left leg.

In step aerobics, there are approximately 200 types of exercises. To lose weight, it is enough to regularly perform basic exercises on the step platform:

1. The right leg walks with the whole foot on the step, the weight of the body is transferred to it, the left is attached to the right leg. The right leg drops to the floor, the left is placed next to it. The step on the left is performed in the same way, but the weight is already transferred to the left leg. This is the simplest step platform exercise for beginners.
2. The right leg with a slight bend at the knee is placed on the step, the left leg is raised and lowered again, and we return to the floor next to the left right leg. With the left leg, the exercise is done in the same way as with the right.
3. We put our right leg on the step, bend the left leg at the knee and raise it, and then return it back to the floor. The right leg is placed next to it.

After carrying out a set of exercises, we breathe deeply, walking in place until breathing is restored.

Training frequency and duration of one training session for beginners, increasing the load at home

At home, exercise can be done at any convenient time. For a start, 10-15 minutes of workout will be enough. The optimal lesson time is 40 minutes. Over time, you can move on to one-hour workouts.

To make it more difficult to exercise with a step platform, you can increase the height of the step.

If during the lesson severe fatigue appears, you cannot immediately stop, we walk, restoring our breathing, and after a couple of minutes we continue training.

If the load has become very low, and progress has stopped, you can try.

Many people believe that having bought a gym membership, they have already done everything in order to look slim and beautiful. In fact, everything is much more complicated.

To achieve a truly positive result requires daily hard work.

The best option for those who want to keep their body in good shape is step aerobics at home.

Step aerobics will burn about 400-500 calories in one work cycle, but depending on the intensity of the exercise, these numbers may vary.

Benefits of step aerobics

Step aerobics gained its popularity due to a number of advantages.

• Firstly, it can be practiced right at home in front of the TV. All you need to do the exercises is a bench or a low stand.
• Secondly, performing step aerobics exercises, the main loads exert their effect not on the upper, but on the lower part of the body. Thus, a mountain of unnecessary muscles does not sway, but on the contrary, a harmoniously folded body is obtained, posture is straightened. Step aerobics can also make your waist more attractive.

What is needed for step aerobics?

You will need a stand or bench to do the exercises. Today, sports stores sell special benches that may differ from each other. When choosing, you need to be guided by the following rule: it should be as convenient as possible to practice on it.

The most ideal bench for aerobics classes is up to 1.5 m long and up to 0.4 m wide.

The height is selected for each person purely individually, but it must be remembered that the larger this parameter, the higher the load on the main muscles will be. It is best to have a bench at hand, with the legs adjustable in height.

Secondly, you need to take care of your clothes. The sports suit should sit comfortably and not constrain your legs so that they can move freely during exercise.

A Few Rules to Improve Exercise Performance

Before starting step aerobics at home, you need to master a few simple but very important rules, observing them every time:

• 30 minutes before starting exercise, it is recommended to drink a glass of clean water;
• rising to the platform, it is necessary first of all to use the legs, and not the back muscles;
• the foot must be entirely on the platform;
• exercises will be performed without sudden movements;
• the back should always be in a straight position;
• movement with one leg or chicken should not last more than 45-50 seconds.

Exercise 1- a simple step. It is worth starting any activity with it, as it helps to stretch and warm up the muscles of the legs, on which the main load will fall. It is necessary to become straightened your back, slightly raise your chin, bend your arms at the elbows and start stepping in place. The exercise takes about 3-5 minutes.

Exercise 2... With the help of a sports elastic band that is worn on the legs and attracts them to each other, the first exercise becomes more difficult. Now, in order to take a step, you will need to make a certain effort, and the lower the elastic is lowered, the more difficult it is to perform it. Duration - up to 4 minutes.

The steps can be slightly varied by performing them overlap or side-by-side.

Exercise # 3... The next exercise will focus on developing coordination and dexterity. You need to stand in front of the bench, place your hands at the waist. Then you need to take two steps to the bench and the third to it, jump back and retreat again two steps.

It is necessary to be careful and in order not to damage the muscles, you should not immediately set a fast pace - it is better to gradually build it up. For those who like to complicate the lesson in parallel with the steps, you can try to turn the body to the left and right. To those who find it too difficult, turns can be replaced by claps above your head and in front of you.

Exercise 4... The next exercise will train your calves and thighs. The starting position is as follows: arms are lowered and slightly bent at the elbow, legs 2-3 steps from the bench. Next, you need to take two steps to the bench, two back, two to the bench, try to jump onto it with two feet, jump off and back two again. This sequence is repeated about 10 times.

To make the exercise more difficult, you can gradually increase the height. All actions should be rhythmic so that the muscles are strained and unloaded evenly. When jumping onto a bench, you can add multiple forward or backward arm movements.

Exercise 5. The following exercise is designed to work out your calves, thighs, and abdominal muscles. The starting position is as follows: you need to steadily stand on a bench, place your hands on your waist. First you need to jump with one foot to one side, jump back, then the other foot to the other side. The number of repetitions should be around 30.

The exercise should be performed vigorously and quickly, after a jump, you should try to lower yourself onto a bench with one foot, and the other onto the floor. For greater results, you can increase the height. It is necessary to carefully examine the cover of the bench so that the feet do not slip on it at all - falls are fraught with serious injuries.

Several effective exercises for agility, hip muscles and movement coordination

Exercise # 6... Starting position: hands on the waist, legs in front of the wide side of the bench. Stepping with your right foot on the bench, you need to raise your left hand, stepping with your left foot - your right. Alternating legs, the exercise is performed 20-30 times.

Exercise 7. Starting position: hands at the waist, legs at a distance of two steps from the bench. First, a small step is made backward, then a large step forward and jumping onto the bench with two legs at the same time. It is performed 10 to 15 times.

Exercise 8. Starting position: hands at the waist or lowered, legs near the wide side of the bench. First you need to put your right foot on the bench, then next to it with your left foot and in the reverse order return to its original position. It is performed for 8-10 repetitions with small 10 second pauses for about 4-5 minutes. With each new approach, you can increase the pace.

Several stretching exercises

When doing step aerobics, you need to pay a little attention to improving the stretching of the main muscle groups. There are a number of simple but very effective exercises, including hopping onto and off a bench, stepping over it, etc.

The most important thing is to get the right height. The higher the physical fitness and growth, the more it should be.

conclusions

All repetitions should be as rhythmic as possible, so it is recommended to choose fun music that will help keep the chosen rhythm.

Other Authors

You can get a sports figure by regularly doing a popular sport - aerobics. This is a combination of rhythmic breathing with exercises aimed at training a large muscle group. There are many types of aerobics, one of them is step aerobics. What is step aerobics, what is needed for exercise and how it affects weight loss will be discussed in this article.

Step aerobics was invented and developed by American fitness trainer Gina Miller. She has been teaching it to thousands of people for over 20 years, constantly introducing new developments. Step aerobics helps to develop new beautiful and accurate movements. In addition, practicing this type of fitness training helps to significantly reduce the size of the waist in a short time. But the main object of training is the legs - as a result of training, they will become strong and slender. Step aerobics is dance aerobics performed on special platforms called “steps”. The set of exercises is so simple and uncomplicated that it can be performed by everyone, without exception, regardless of age and physical fitness. Results with regular training will not keep you waiting.

Anyone can do step aerobics. But this type of fitness also has contraindications, the following factors are distinguished:

• You can not do step aerobics for women who are carrying a baby, because this can lead to a miscarriage.
• Those who have undergone surgery or are injured.
• Having hypertension.
• 3 and 4 degrees.
• Diseases of the joints of the legs and varicose veins.
• Disease of the spine, especially the lumbar region.
• Diseases of the heart and blood vessels, angina pectoris, arrhythmia.
• Chronic liver and kidney disease.

Before you start doing step aerobics, you should consult your doctor. It is better in this case to undergo a full examination in order to identify previously not diagnosed diseases, contraindications.

To properly prepare for the first lessons, you need to familiarize yourself with some rules:

• You should choose the right platform for yourself, evaluating your height and physical fitness for this. A platform with a height of 20 cm is suitable for a person of small stature. The height is adjusted with the help of stands, gradually, as the load increases during training, it can be raised.
• During training, the foot should be placed in the middle of the platform so that the heel does not hang down.
• It is necessary to choose comfortable shoes with non-slip soles.
• For a variety of exercises, you can use a wide rubber band or ball.

Clothing for exercise should be comfortable and made of natural fabrics so that it absorbs moisture well, because strength load is assumed during training. Step aerobics classes are held on the platform, so you should choose the right one. It should be 1-1.5 m long and 40 cm wide. The surface should be non-slip, it is better to take the one that is covered with ribbed rubber.

Video step-aerobics 1st level (basic steps), author Kurochka Natalya:

Basic step aerobics exercises

In order not to damage the tendons and ligaments during step aerobics training, you should master the basic set of exercises. Each of them must be performed at least 10 times.

Such exercises for step aerobics are presented as follows:

• Stand next to the platform. Put your right foot on it, then put your left to it. In the same sequence, remove your feet from the step. Perform the same movements, but start with the left leg.
• Similar to the previous one, but start the descent movement from the platform with your left foot. Do the same, but in a mirror image.
• Put your right foot on the step and bend at the knees. Tear the other leg off the floor for a few seconds and put it back in place. Return to starting position and repeat starting with the left leg.
• Put your right leg on the step, straighten it, and bend your left at the knee and lift it up. Then put your left foot on the floor and put your right foot on it. Do the same, but start with the left foot.

More than 200 exercises have been developed for training ascending and descending from a step. They can be modified using arm and leg movements, here are some of the popular ones:

Best Exercises
Basic step	V steps	Shin overlap step
Step with knee lift	Step with leg lift	Touching the floor
Leading the leg back	Leading the leg to the side	Jumping on the platform
Jump over the platform	Legs abduction jumps	Bouncing in place

You should pay attention to errors that may be present and try to avoid them:

• To avoid injury to the knee, it is necessary to control its position when all the weight is kept on one leg. The knee should not go beyond the toe line.
• A straight back should help to maintain balance while moving the leg forward, the body should not bend at the same time.
• To avoid injuries to the spine and Achilles tendon, jumping off the platform is required from the toe, not the entire foot.

Only after mastering the basic exercises can you move on to more complex step aerobics exercises.

Exercises for step aerobics

Step aerobics should be started at a moderate pace, gradually increasing the load. This can be done by changing the height of the step, using dumbbells, rubber bands, balls, or adding hand movements, overhead claps, jumps and turns. Step aerobics classes are necessary not only for the figure to become slimmer, but for the general strengthening of the muscles and skeleton, including improving the emotional state.

Video step aerobics for weight loss at home:

• Springy steps... This step aerobics exercise is not performed on a platform. Allows you to strengthen the muscles of the calves and lower legs, to make the gait smoother. Stand up straight, back straight, chin up, shoulders straight. Put your legs 10 cm wide, lower your arms along the body, slightly bent at the elbows. Take springy steps, lifting opposite arms and legs. Perform movements quickly, continue for 5-7 minutes. For efficiency, put a wide elastic band on your thighs, gradually lowering it down.
• Jumps... Exercise on the floor for at least 5 minutes. This exercise strengthens the thigh muscles. Perform one springy step first. Then make two slides. Pull your knee up to your chest.
• Jumping gallop... Performed with a step - strengthens the muscles of the thighs and legs. Stand in front of the platform, back straight, put your hands on your waist. Step to the platform in 2 steps. Alternately stand on the platform with two feet. Jump from it forward with two feet at the same time. Pivot around you and exercise on the other side of the platform.
• Side jumping... Stand on the step with two legs, back straight, arms outstretched to the sides. Jump off with your left foot to the floor, then return to the platform. Then jump off with your right foot to the side.
• Jump cascade... Get up from the platform to the left, jump onto it with both feet from the side. Already on it, make jumps with a clockwise turn in order to return to the starting position in 4 movements. Then repeat the turns and turn around in 3 jumps, then in 2 and then make a turn in one jump. Jump to the side to the right. Repeat the entire cycle, but perform counterclockwise turns. To complicate the exercises, you can perform them on one leg.

Step aerobics training can be performed both in the fitness room and at home on your own. To do this, you need to purchase the necessary equipment and study a set of exercises taken from the Internet by video.

How to do

To get a good effect from the exercises, the following recommendations should be followed:

• To begin with, you should choose a convenient way to study. If support is needed, it is better to study in a group, but it should be comfortable. If a person is shy, then training can be done at home.
• The first sessions should be devoted to simple exercises designed specifically for beginners to avoid injury. Then gradually you can increase and complicate the exercises.
• The frequency of training should be at least 2-3 workouts per week.
• Drink water during exercise.
• Classes should start from 15-20 minutes, gradually increasing the lesson time to 50-60 minutes.

During classes, it is recommended to monitor your posture - your back should always be straight. Put your feet on the platform with the whole foot, and not with a separate part, otherwise it is dangerous to get injured. Simple movements of step aerobics contribute to the formation of a beautiful figure, weight loss and maintaining the body in good shape. To the accompaniment of vigorous and rhythmic music, classes turn into an exciting, but rewarding event.

The most interesting thing is that this trend in fitness appeared less than 30 years ago. Trainer Jean Miller injured her leg and, during rehabilitation, came up with a set of exercises that simulates climbing and descending stairs. The founder of step aerobics then used a plastic bottle box as a "step". Reebok took up the idea of ​​its homemade sports equipment and launched special platforms that quickly conquered the sports market.

The first plastic step boards had a number of disadvantages: they often broke, had poor shock absorption, were unstable, and had the same height. Modern models are much better than their predecessors in terms of such indicators:

• Withstand any weight due to durable material.
• Relieve stress on joints during intense strides and jumps.
• They have an anti-slip coating on the legs and on the "working" surface.
• They have a wide variety of parameters: width - 24-40 cm, length - 60-120 cm, adjustable height - from 10 to 30 cm.

The tap bench has different heights specifically for each user level. Beginners are advised to choose a board height of 10-15 cm, more experienced athletes train on platforms with a height of 20 cm. Such apparatus have several levels of regulation, 5 cm each. Due to this, the increase in loads on the body during exercise on the step will not be so noticeable.

Varieties of platforms

In addition to differences in height and length, step platforms also differ in the type of construction:

• Non-adjustable - one-piece structures, the height of which cannot be changed. These are already outdated models that are almost never sold now. For beginners, it suits best.
• Adjustable - platforms with additional supports, which can be increased or decreased in height in the range of 10-30 cm. These are universal models that can be used by all stepists.
• Combined - multifunctional models, which are additionally equipped with expanders, benches, niches for storing things. There are also combined platforms that can be transformed into other sports equipment.

Inventory assignment

Exercises on the step platform are performed, in most cases, with your feet. Therefore, during training, first of all, the hips, legs, and calves swing. The buttocks are also tightened and the back is strengthened.

The tap bench is a versatile piece of equipment as there are many ways to use it, not just as a footrest when jumping or walking. The step platform can be used for push-ups, plank support, any dynamic workout that will help strengthen the muscles of the whole body and burn calories.

Rules for working with a step platform

In order for step exercises to be beneficial to the body, the following rules for working with equipment must be observed:

• The back should be straight during exercise.
• The lifting of the apparatus is carried out with the help of the leg muscles.
• The foot is placed on the surface of the board with the whole foot, there should be no sagging heels or toes.
• You only need to work out in comfortable non-slip shoes.
• It is allowed to expose the ass when squatting.
• You can not jump or fall on the floor on straight, tense legs.
• Movements should be quick, but not choppy.

This type of sports activity is beneficial for the cardiovascular system, to improve coordination of movements, balance, stability, endurance and mood elevation.

To practice step aerobics, you do not need to have special physical training, because every person can move up and down the steps. In training, walking up a "step" will alternate with jumps, squats. Even those who did not like these standards at school are happy to stomp and jump to the music. And leaving the body for a month 4 kg of excess weight will delight any athlete.

Moreover, for practicing on the steppe, you do not need to specially go to the gym, you can buy this equipment and play sports on it at home. The projectile does not take up much space.

Slimming with step

Training on a step board is not only a fun dynamic activity, but also an excellent fat burning process. Steps and jumps familiar from infancy, it turns out, help to get rid of excess "reserves" on the body. The most effective are the following exercise on a step platform for weight loss:

1. Intense strides using weights or dumbbells.
2. Jumping with a landing in a semi-squat.
3. Squats.

Regular gymnastics or strength training will not bring the same pleasure in burning extra calories as step aerobics. The first noticeable results will appear in a month.

Exercise types

It is better to carry out all movements on the step with dynamic pleasant music, which makes the training process more interesting. At the same time, you need to choose a set of exercises on a step platform in accordance with the level of a person's training.

In addition to the usual step movements, the board can be used for push-ups. At the same time, the bench will serve as a support for arms or legs, depending on which way a person wants to shake his arms and back.

Beginners need to devote 20 minutes to training, more experienced athletes spend up to an hour on the board.

There are many different types of platform step exercises. Simpler ones are recommended for beginners, and more complex ones - for advanced athletes.

For newbies

Step name	Execution technique
Normal step	Step onto the platform with your right foot, then your left. Go down first with your right foot, then with your left. You can change the order of the legs when lifting or make several approaches with the right foot, then several with the left.
Side step	Climb to the step with your right foot, then put your left foot on it. Lower yourself down with your right foot. Start the next lift with your left foot.
V-step	When lifting to the platform, move the toe of your right leg to the right as much as possible, and the toe of your left leg to the left, while the heels are close to each other. This produces a “V”. Lower your right foot to the floor, then your left.
Step snag	Put your right leg on the step, transfer your body weight to it, lift your left leg off the floor, as if you are going to step, and lower yourself onto your left leg. Place the right side next to it on the floor. Repeat, alternating legs.
Step with knee lift	Stand with your right foot on the platform, bend your left knee and lift it as high as possible. You cannot help with your hands! Go down with your left foot, put your right foot down. Alternate several times for each leg.
Jumping	Jump, alternately putting your right and left foot on the step

For experienced athletes

Step name	Execution technique
Side swing squats	Stand next to a step board, place one foot on it, and begin to squat, pushing your glutes back. Keep your back straight. When lifting, make a side swing with the leg that was on the platform and place it on the floor next to the other leg. Repeat alternating legs.
Straight squats	Place your right foot on the step, transfer your body weight to it. Squat, lifting the heel of your left foot off the floor. The thigh of the right leg should be parallel to the floor.
Variable bar	Get down on the platform with your arms bent at the elbows, put your legs back and take a plank position. Keeping the muscles of the body in tension, gradually raise the entire length of the arms into the "high plank" position, then return to the starting position.
Reverse plank	Sit on the floor next to the step, put your hands on the edge of the platform and rise on your hands. The feet rest on the heels. Hold out as long as possible.
Dumbbell Steps	Various steps are performed using dumbbells and various weights for the arms and legs. The intensity of movement should be higher than that of beginners. The bench is raised to a maximum height of 30 cm.
Jumping with two legs	You need to jump onto the step with two legs, without bending and jump back. You can complicate the task: stand sideways to the projectile, jump on it with two feet, and jump off with your feet from different sides of the board.

Performing exercises on a step platform, an athlete receives physical and moral satisfaction, since, among other things, the body releases the so-called "hormone of happiness".

For a successful workout, you can use the advice from one movie: “In order to rock the crowd, you need to start with 120 heart beats per minute. To get the crowd going, you need to increase your heart rate to 125, or better - 128 beats per minute. In such a rhythm, you are not in command of the body, but it is you. " This rule is quite applicable for step training. Beginners should start with 120 beats per minute, while more experienced ones pump their body at a rhythm of 128 beats per minute.

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A set of exercises on a step platform for weight loss

Source: Mjusli. ru

15 best exercises with a platform for weight loss - video tutorials of classes on a step platform

Exercises with a step platform are gaining popularity nowadays. The step platform is a fitness trainer that helps you lose extra pounds, tone your muscles and improve heart function. Lessons on the step platform involve dance movements with music.

You don't need a lot of space to do this type of fitness. Play some rhythmic music and do the following exercises.

Attention, classes on the step - platform have a number of contraindications, consult your doctor!

Warm up

In order to start exercising, you need to warm up well, Without this, the likelihood of injury is high.

The warm-up lasts at least 10-15 minutes.

Movements begin from top to bottom, for example, turning the head left - right, rotating the shoulder joint, slight back bends, stretching. Further - you can walk in place for five minutes. It is necessary to walk so that the hand goes towards the leg, it is like a march.

Video: Exercises with a step platform for weight loss

Exercise 1 - Basic Step

This exercise resembles walking up the stairs.

Step one foot onto the step platform, then the other, and lower yourself in the same order. Change your legs after 3-5 minutes. The exercise is done at a fast pace.

The next version of BASIC-step is complicated:

Stand directly in front of the step platform with your hands on your belt. Take a step with your left foot on the platform, raising your left arm to your right shoulder, then lower your leg first, then your arm and repeat this exercise with your right leg and right arm.

After you get used to this exercise, you can complicate the task with dumbbells or weights.

Exercise 2 - Step-up

The exercise is not hard, it can be done between intense movements, allowing some muscle groups to rest.

Place your right foot on a step platform, then your left foot on your toes and first lower your left, therefore, your right. The one-leg exercise is done for three to five minutes, after which the leg changes.

During the exercise, keep your body straight, do not bend, take a step with your full foot. Make sure that the heel does not hang down.

Exercise 3 - Step-knee

Place your right foot on the platform and pull your right knee towards your stomach. For balance, it is allowed to tilt the body slightly forward. The knee should be pulled up so that the leg is looking straight, and not left or right.

Do the exercise for 3-5 minutes, then change your leg.

Exercise 4 - Basic Over

Starting position - feet shoulder width apart.

Begin the movement of your right leg, lifting it to the platform, and substitute your left leg to it. We descend from the platform to the other side with the right foot, then with the left. We turn the body and make a similar movement. Return to the starting position and repeat the movement for a few more minutes. It is necessary to do these movements from 8 to 10 repetitions.

Performing the exercise, you can not go down from the platform, but jump off - do as you like.

To complicate the task, you can perform the exercise diagonally or on the other side of the platform, which is narrower.

Exercise 5 - for the hips

This exercise is aimed at working with the thigh muscles.

Stand to the side of the platform so that you look away from it. Step forward, jump with two feet, then return back to the platform. Next - try to jump on the platform with both feet and go down from it on the other side. Repeat the same movements: step, jump, step back to the platform, jump to the platform and then, jump from the platform.

Do this exercise for three to five repetitions on each side.

To complicate the exercise, the movement is performed with slightly bent legs or in a more intense load.

Exercise 6 - maximum load on the legs

The exercise is suitable for those with high endurance, as it uses the platform with the maximum height.

First you need to stand sideways to the step platform. Jump on it with two feet - and again jump around its axis. During the jump, it is recommended to make as many revolutions as possible to the starting position - first in one direction, then in the other. Beginners are allowed to make four turns, then three and two.

After you have mastered this exercise, do platform jumps on one leg, then on the other.

Do the exercise without distraction, carefully!

Exercise 7 - Intensive for the legs

This exercise must be performed intensively.

To begin with, stand on the step, put your hands on your waist. Jump with one foot to the floor, go back, jump off with the other foot - go back. When performing this exercise, you must jump as high as possible.

If the step platform is low for you, then do it on a higher one.

Before jumping, make sure that the flooring is not slippery, so as not to slip and not get injured!

Exercise 8 - jumping

Stand in front of the step platform (narrow side). Start moving with your right foot. Raise your leg to the step, then the second, then jump to the floor so that the step is between your legs. Then you jump up again and again jump to the floor.

Repeat this exercise a few more times.

For complication, add arms, increase the intensity of the exercise.

Exercise 9 - Stretching for the legs

Stand with your back to the step platform, step back with your right foot, place your other foot on the platform. Put your hands on your belt, your back should be straight. Begin to lower your back leg down. It is necessary to bend the leg so that an angle of 90 degrees is formed from the lower leg to the knee.

Repeat about 10 reps on each leg in 3 sets.

Exercise 10 - with hand support

To do this exercise, you need to stand to the side of the platform.

Place one foot on the platform. Legs should be parallel to each other. Transfer body weight to the leg on which the main load will be performed. Take the pelvis back. With the hand that is closer to the platform, lean on it and jump over to the other side. Then you need to change your leg and repeat this exercise.

Exercise 11 - Wi-Step

This exercise is performed with high intensity.

Stand directly in front of the step platform, feet shoulder-width apart. Begin the exercise with the right leg. Raise your right leg to the right corner of the platform, then your left leg to the left corner, then lower your right foot, then your left. When performing the exercise, the socks should look towards the platform and resemble the letter V. Perform the exercise for several minutes and repeat on the other leg.

Exercise 12 - for stretching the thigh muscles

This exercise will help you warm up your thigh muscles, both before and after fitness.

To do this, you need to stand facing the step platform. Put one leg on it and shift the center of gravity of your body, bending and unbending the other leg. Change your leg.

Exercise 13 - lying on the platform

At this stage of the exercise, twists are performed, so before performing, adjust the platform: on one side, put it on the third level, and on the other - on the very first level.

Lie with your back on the step so that your head is on the first level. Place both feet on the platform, cross your arms at your chest, and lift your torso 20 times slowly and 10 times quickly. If it is difficult to perform such an exercise, then reduce the number of times to 10. You need to perform twisting in 3 approaches, when lifting the body, twist and exhale. Then rest and do the side crunches in the same way.

Exercise 14 - push-ups with an emphasis on the back

This exercise is aimed at push-ups.

For push-ups, you need to sit on a platform, put your palms on it and move your legs forward so that the body is suspended. Bend the elbows at the elbows, and while exhaling, lower the pelvis lower to the floor. As you inhale, rise. You need to lower the pelvis so that it does not touch the floor. Repeat the exercise several times. Next - tear off your left hand from the step and stretch it to the toe of your left leg. Repeat the same with the other hand.

Repeat the steps at least 10 times.

For weight loss, you need to perform these exercises more intensely and alternate with cardio loads.

Exercise 15 - push-ups with an emphasis in front of the chest

It is necessary to stand in front of the step platform. Starting position - feet shoulder width apart. Bend over and place your palms on the step. Try to keep your back straight. Jump up and move your legs back. Squeeze out so that one line forms. Don't arch your back! Next, jump up and return your feet back closer to the step platform. Tear off your arms and return to the starting position.

After doing the exercises, be sure to stretch for 5 to 10 minutes so that the muscles recover faster after training.

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Variations of exercises on a step platform

A step-aerobics lesson is a set of choreographic movements accompanied by music and designed to train the muscles of the lower and upper body, as well as the cardiovascular system.

Regular exercise will provide several benefits:

1. improve heart function, increase endurance;
2. strengthen the muscles of the legs, make each step easier;
3. maintain a healthy weight to prevent diabetes, heart disease and joint pain.

Basic steps - the basis of step aerobics, the scope for composing workout combinations. Before signing up for a group lesson for the first time, it is helpful to familiarize yourself with the steps. For beginners, separate classes of step aerobics of the first level have been created, where the ligaments are as simple as possible for memorization and execution.

Learning the basic steps

Basic step or basic step - we step with the right foot on the step, then with the left, we lower ourselves to the floor with the right and then with the left foot.

V-step - we step with the right foot to the edge of the platform, then with the left foot to the other edge, alternately descend in the same order. Over - step with either foot on the board sideways, rise with the second leg and turn your back, lower your legs in the same order to the floor.

Straddle is a step onto the platform sideways with two feet, alternate descent down so that the board remains between the legs, reverse step and descent in the same sequence. Turn or step with a turn - begins with a straight step with the right foot on the board, while lifting the left leg, the body turns to the right, and the descent begins with the right leg and from the short part of the step.

Step-tap - an additional step with the second foot touching the edge of the board: we step with the right foot, with the left just touch the surface and lower ourselves to the floor. The leading leg changes during stride.

Knee Raise - A step that starts with the right or left leg being lifted to the corner of the board, the other leg must be lifted and bent at the knee. The step is modified depending on the movement of the other leg. It can be a swing (or kick), overwhelm.

On the basis of these and many other steps, a complex for training is drawn up, a connection is learned with the instructor's tips. This can be followed by a set of strength exercises, or an emphasis is placed on strengthening the press.

Creation of a set of exercises with a step platform for weight loss

People who have done aerobics literally fall in love with the variety of choreography, which resembles dance or flying with jumps and turns. By adding classic aerobics steps such as mambo, pivot or chasse, instructors create signature combinations that are pleasant to perform and lose weight at the same time.

However, there is a form of functional step platform training that combines strength training with intense cardio for quick results. Functional step is not suitable for beginners due to its intensity and variability.

Strength exercises on a step platform

For beginners, the strength training complex has a linear format - exercises
are performed one after the other without combinations. The intensity increases by 12% with each increase in the board height by 5 cm, and also depends on the musical rhythm. Steps to the music of 120 beats per minute are equivalent to running at a speed of 12 kilometers per hour, which, in combination with the strength section, has a huge effect on weight loss. For beginners, a workout rhythm can start at 80-100 beats per minute.

Squat and Leg Raise

Stand sideways to the board, place one foot on the step parallel to the hip line. Legs are shoulder-width apart, body weight is on the heels. Sit down, pulling your pelvis back and keeping your back straight, trying to evenly distribute body weight between your feet. Rise and swing to the side with a leg standing on a dais, loading the gluteus maximus muscle. Do 8-10 times for each leg.

Lunges and Knee Raises

Stand with your face to the board, put your feet shoulder-width apart. Take a step with your right foot on the step, tear the heel of the supporting leg off the floor and sit down so that the knees with the lower leg create an angle of 90 degrees.

Your body weight is on the heel of your raised foot. After the lunge, straighten your legs and raise your left knee to your chest, straining your abdominal muscles. Repeat 8-10 times, change sides.

Dynamic plank

Stand with your forearms on the platform so that your elbows are under the shoulder joints, stretch your legs and rest your fingers on the floor. Straighten your back, avoiding excessive deflection in the lower back, strain your stomach. Straighten one arm, then the other, moving to the push-up position, lower down on the forearms. Repeat 10 times, trying to keep the body straight and tense.

Reverse push-ups and touching toes

Sit on the platform, rest your palms on the edge. Step your feet forward so that the pelvis is overhanging. Bend your elbows, dropping lower to the floor, rise, unbending your arms.

At the same time, lifting your left hand from the support, raise your right bent leg and stretch your palm to the toe (or lower leg). Repeat 10 times, changing legs.

For beginners to work on a step platform, combined exercises may seem difficult, therefore it is important to master squats, push-ups and body lifts (twisting) without equipment and complication. To lose weight with a step platform, exercises should be intense enough, performed without interruption, and even better - alternate cardio and strength training.

Tighten and round the buttocks

Exercises for the buttocks on the step platform need to be given special attention, since they most often excite girls and are divided into two groups: cardio and strength. Cardio burns fat in problem areas, and power ones make the buttocks round.

A set of exercises for losing weight in the hips

Necessarily includes jumping, since they speed up the metabolism, spending a lot of energy, and thoroughly load the muscles.

Jumping and jumping off the platform in a semi-squat has several options:

1. stand so that the platform is between the legs, sit down with the pelvis back, jump
   with two legs on the dais, landing in a semi-squat, jump back in the same way;
2. stand facing the platform, sit down and jump on it with two legs, landing in a semi-squat, pulling the pelvis back, straighten up and jump back;
3. stand to the right of the board and put your foot on it, line your hips in one line, transfer your body weight to the leading leg, pulling your buttocks back, touch the surface of the board with your left hand and jump to the other side, changing your supporting leg.

Jumping is needed to tighten the buttocks and burn fat at the same time.

A set of exercises for rounding the buttocks

If squats stimulate the growth of the volume of the buttocks, then it is the lunges that create the perfect apple shape:

1. Bulgarian squats - stand with your back to the dais, step forward, put your right leg on
   the board, resting on the toes, sit down so that the left knee forms an angle of 90 degrees with the lower leg, repeat 10 times for each leg;
2. stepping with a fixed leg - stand facing the board, step on it with your right foot, push off and, at the expense of the buttocks of your right leg, rise to the dais and bend your left leg at the knee, go down, slightly touching the toe of your left foot on the floor, repeat ten more times without stopping, change leg;
3. lie in front of the board, resting on it with your feet, raise the pelvis above the floor, lingering for 1-2 counts at the top point. For complication, you can perform lifts with one supporting leg.

Exercises are performed at home or in a gym equipped with platforms. To lose weight, three hours of intensive step-aerobics classes are enough.

A set of exercises on a step platform for home conditions can be anything, but it is better to divide the strength part by muscle groups so as not to lose the effectiveness of the training due to dyspnea.

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Sports set for step aerobics

1. Stepping platform, otherwise - step. The cost of a step platform starts from 1,500 rubles. The size of the cost of a particular model depends on the size, quality of material, platform coverage, and the ability to adjust its height. In any case, the choice is huge and the price is affordable for everyone.

If you are a beginner in step aerobics, we recommend choosing a platform up to 30 cm high. A higher platform will force you to take steps higher, which means burn more calories. But the high platform has a significant disadvantage - habitual fatigue comes very quickly. With a sufficient budget, a height adjustable platform can be purchased.

The length of the step platform is on average 1.5 meters, and the width is 40 cm.

Be sure to pay attention to the surface of the platform - it must be rubberized or with a slight relief, so that every step you take is safe. The platform must not slide on the floor: it must not be placed on a slippery carpet, smooth surface (laminate, parquet, etc.).

2. Aerobic dumbbells(1.5 or 2 kg each). Such a weight will make it difficult to exercise on the steppe without losing your aerobic pace.

3. Sneakers with a rigid sole and shock absorption to protect yourself from dislocation of the foot, to minimize stress on the joints.

4. Sportswear, hygroscopic and does not interfere with fast movements.

Home exercises on a step platform

When doing the exercises, remember that your back should be straight, your stomach should be pulled in, and your steps should be springy. When stepping onto the platform, try to step with your whole foot, avoiding wobbling.

If during the course of the session you feel tired, do not stop abruptly - go to a step, restore your breathing and after 2-3 minutes continue to do the exercises.

Basic step aerobics exercises

1. Warm up. March in place for three minutes with your knees high. For another three minutes, perform springy steps, slightly bending your knees: with the right one - step to the side, they put the left step to it, the left step to the side and the right to it. Try to take the widest step possible.

2. Steps to the platform. Place your right foot in the middle of the platform, then your left. Now go down from the platform - first with your right foot, then with your left.

3. Step-touch. Step onto the platform with your right foot and place your left foot on it. The right leg becomes the pivot leg. The left one slightly touches the platform with its toe and immediately steps back - to the floor, the right one descends behind it.

4. Step-knee. Step your right foot onto the platform. Keeping your weight on your right, lift your left leg, bent at the knee, above the platform. Try to keep your knee as high as possible towards your chest. Hold this for a second, then lower your left foot back to the floor, and step off the step platform with your right foot.

5. Swing. Step your right foot onto the platform. The right leg is slightly bent at the knee and supports the weight of the body, and the left leg does a swing. At the moment of the swing, the left leg is also bent at the knee and tries to reach with the heel to the buttocks. Without touching the platform, the left leg drops back to the floor, followed by the right.

»Each exercise (2-5) is done 40 times - 20 reps, stepping on the right foot and 20 on the left. "

6. Completes any activity step in place, take a deep breath and exhale until breathing is fully restored.

All basic step aerobics exercises can be performed with dumbbells in hand. Exercises can be alternated, combined.

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Step aerobics: what is it?

History of creation and benefits

If you want a healthy and beautiful body, then be sure to do cardio workouts on a regular basis. This is a great way get a good figure, train the heart muscle and develop endurance. There are many different types of aerobic workouts that will help you keep your heart rate and burn calories for an hour, but step aerobics has become one of the most popular cardio activities.

Step aerobics was created in the 80s of the last century by Jean Miller during the growing popularity of aerobics and fitness. While recovering from a knee injury, Jean, on the advice of an orthopedic surgeon, worked her joints by stepping on a small box. Successful rehabilitation prompted her to create an uphill walking workout. This is how a new sports direction appeared - step aerobics, which very quickly became popular all over the world.

Studies have shown that doing step aerobics can help prevent osteoporosis and arthritis. It is also a great way to train the cardiovascular system and burn up to 500 kcal in 1 hour of class. Step aerobics has a complex effect on the body, with a particularly high quality the shape of the legs, buttocks and abdomen is corrected... Exercises on a step platform help to 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 in combinational ligaments. The level of difficulty of steps and connections depends on the specific lesson. Workouts are accompanied by rhythmic music and are held at a fast pace. For classes, special plastic platforms with a non-slip surface are used. The step platforms have an adjustable height, so you can increase or decrease the difficulty of your workout.

Typically, step aerobics classes begin with a warm-up and basic steps. Gradually basic steps become more complicated and combined into bundles... If you chose a lesson for beginners, then the combinations will be simple - no more than 2-3 steps in a bunch. Classes for intermediate and advanced levels include not only more intense ligaments, but also a higher pace and harder versions of the exercises. Therefore, at first, it may be difficult for you to repeat the movements in sync with the coach.

Step aerobics workout usually lasts 45-60 minutes... The lesson goes on continuously and in increasing complexity, as a rest and recovery, you will periodically return to the step in place. If you have not had physical activity for a long time, then it is better to start with a regular walk without a step in order to avoid feeling unwell or even heart problems. Some trainers sometimes include exercises for the arms and abdomen at the end of the session to balance the load, since step aerobics mainly works on the muscles of the legs and buttocks.

The peak of world popularity of step aerobics was in the late 90s. New directions in group fitness (HIIT, plyometrics, crossfit, TRX) have slightly pushed step aerobics classes. However, even now, tap dance classes remain in demand among many cardio lovers. Walking on the platform is more gentle load than percussion jumping programs, so in terms of safety they will give odds to many other types of aerobic activity.

Types of step aerobics

If a group lesson is called "step aerobics", then this suggests a classic lesson for about an intermediate level of training. It is suggested that you can simplify and complicate this lesson by changing the platform level. However, always it's better to take a trial lesson to understand what the program is, as it often depends directly on the coach's vision.

If we talk about the types of step aerobics, then the following can be distinguished:

• Basic Step. A beginner's workout where you learn basic steps and easy combinations.
• Advanced Step. Training for advanced practitioners who have already had experience with tap dance. As a rule, it includes complex ligaments and jumping exercises.
• DanceStep. A lesson for those who love dance choreography. In this program, the steps are folded into dance ligaments, which will help you not only lose weight, but also develop plasticity and harmony.
• Step-combo. Step aerobics, in which many complex combinations of movements await you, therefore are suitable for coordinated people. But the intensity of this lesson is also higher.
• Step Interval. Work out at an interval pace with explosive intervals and calm recovery intervals. Ideal for quick weight loss.
• DoubleStep. A workout that uses two step platforms to increase the efficiency of the session
• PowerStep. A workout that also uses strength exercises to tone the muscles.

Advantages and disadvantages of step aerobics

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

Benefits and benefits of step aerobics

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

2. Step aerobics classes are much more safe for joints than, for example, running, plyometrics, jumping rope. With comparable results and energy expenditure, you will get a relatively low impact on the joints of the legs.

3. This is a great 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. And the steps on the step help exactly dry your feet and reduce them in volume.

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

5. During step aerobics, you force your heart and the lungs work more efficiently and make them healthier. Such training reduces the likelihood of diseases of the cardiovascular system by several times.

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

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

8. You can independently adjust the difficulty of the workout by changing heights step platforms. The higher the platform level, the more stress you get.

9. Step aerobics consists of weight transfer exercises that are ideal for increasing bone density and preservation of bone tissue. Not only will this make you more mobile, but it 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 tutorials for beginners, thanks to which you can learn the basics of aerobics on the step.

Disadvantages of step aerobics

1. Step aerobics uses a combination of steps and ligaments that may take time to learn. In the first lessons, students often confused in steps and do not keep up with the coach, which discourages them from doing step aerobics.

2. Exercises on the step are less stressful for the joints than running and jumping, but if you are worried about the knee joints, then this type of fitness can cause this problem. aggravate... In this case, it is better to pay attention to the Pilates classes.

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

4. Exercises on the step include the muscles of the legs and buttocks, while the muscles upper body will receive less load. In addition, step aerobics must be complemented by strength training for a comprehensive improvement in your body.

5. Step aerobics puts stress on the Achilles tendon, which is located just above the heel of the foot. If the correct technique is not followed, steps on the platform can cause injury or rupture of the Achilles.

Contraindications for step aerobics:

• Diseases of the cardiovascular system
• Diseases of the joints of the legs
• Diseases of the musculoskeletal system
• High blood pressure
• Phlebeurysm
• Big excess weight
• Pregnancy and the postpartum period (3 months)
• A long break in fitness activities (it is better to start with a regular walk of 5-7 km per day)

If you have other medical conditions that may interfere with physical activity, then it is better to additionally consult with your doctor.

The effectiveness of step aerobics for weight loss

Is step aerobics effective for weight loss? Before answering this question, let's remember the basic principle of losing weight. Your body starts to lose weight when you consume fewer calories than the body can use up. Regardless of exercise, if you eat less than your daily calorie requirement (creating a calorie deficit), then your body starts using fat from its reserves for energy.

Cardio workouts are a great way to burn calories, so step aerobics effective for weight loss... In one hour lesson, you can burn one full meal, which means you can quickly bring you closer to the desired goal. In addition, step aerobics tones muscles, works on subcutaneous fat by increasing blood circulation, provides energy and relieves stress (which will help to avoid overeating).

Of course, there are more energy-intensive workouts that will help you burn more calories in an hour than during step aerobics. But you need to understand that they are likely to be more shock and traumatic than tap dance classes. In addition, step aerobics is reduces volumes and dries the lower body rather than weighing it down.

Step aerobics for beginners

If you have never done step aerobics and are just planning to start, then be sure to check out the features of the classes, basic exercises from step aerobics and recommendations for clothes and shoes for training.

Step aerobics for beginners: 10 features for practicing

1. Be sure to remember about the correct body position while performing exercises from step aerobics: knees slightly bent, back straight, abdomen pulled in, buttocks are tense, shoulders are straight, gaze is directed forward.

2. Steps should be performed completely with the whole 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 need to not only move along the floor, but also climb onto the platform.

4. In step aerobics, unlike classical, there are no reverse steps.

5. The first time in step aerobics classes you will probably be difficult to repeat the exercises after the instructor... You may even get confused and confused about your steps. This is absolutely normal, after 3-4 sessions you will feel much more confident.

6. The higher the step platform is, the more intense the load. Beginners should choose a height of 10-15 cm. For more experienced practitioners, 20 cm. Gradually, the height of the projectile can be increased. It has been found that every plus 5 cm added to the height of the step platform will give additional 12% load.

7. You can complicate the workout on the step platform by using dumbbells or weights on your legs or arms.

8. Half an hour before training, drink a glass of water and be sure to take a few sips of water every 10 minutes during class.

9. If your gym offers step aerobics of several levels of difficulty, then it is better to choose a class for beginners, even if you have good physical fitness after other workouts.

10. Memorize the movements first with "legs" and only then with "hands". Use 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 exercises from step aerobics in visual pictures.

1. Basic Step or Basic Step

Step on the step platform with two feet alternately. Performed in four counts.

2. Steps with the letter V or V-step

Step alternately on the step with two feet on opposite corners of the step.

3. Step with Shin Overlap or Curl

Step your right foot to the corner of the step platform and swing back with your left. The heel should touch the left buttock. Then follow to the other side.

4. Step with knee lift or Knee up

Step your right foot to the corner of the step platform, and bend your left at the knee and pull it to your stomach. Then follow to 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 follow to the other side.

Standing in the middle of the step platform, alternately touch the floor with one foot, then the other.

Step your right foot to 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 raising your legs. Then follow to the other side.

8. Leading the leg to the side

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 in sync with raising your leg. Then follow to the other side.

More difficult exercises from step aerobics

We also offer you examples of more complex exercises that trainers can add to programs for advanced practitioners:

4. Jumping in place

As you can see, for advanced classes, coaches 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 a step).

~~~ Thanks to youtube channel for gifs Jenny Ford ~~~

Clothes and footwear for step aerobics

In step aerobics, it is very important to choose comfortable sports shoes... It is best to work out in sports shoes with a non-slip cushioning sole, which reduces stress on the joints. The shoes should fit snugly on the foot and support the arch of the foot, this will help protect your feet from injury. If you have a predisposition to varicose veins, then you can wear tight tights for class.

There are no special requirements for sportswear. The most important thing is that it is comfortable and does not hinder movement. Better to choose high quality breathable material. Please note that it is better do not use long pants free cut: there is a risk of injury when stepping onto the step platform.

Step aerobics at home

Is it possible to do step aerobics at home? Sure! If you don't have the opportunity to go to group classes or there is simply no step aerobics in your gym, then you can train at home.

What do you need to do step aerobics at home?

• Little free space
• Comfortable sports shoes
• Suitable music or ready-made workout videos

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

The step platform is sold in sports stores. Its average cost is 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 (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 in order to master the basic exercises and adjust the correct position of the feet. Gradually increase step height and make the level of training more difficult.

When buying 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 any awkward movement on a sliding surface can simply fall.

Step aerobics: video tutorials for beginners and advanced

You can do step aerobics at home using ready-made videos available on YouTube. For example, a very good video channel with a wide variety of workouts offers JennyFord... This trainer specializes in step aerobics, so on her channel you can find programs for both beginners and advanced.

There is also an excellent video channel for home fitness - thegymbox... They also have program options for different fitness levels (see the link to the step aerobics playlist). Music for step aerobics can be found on the Israel RR Fitness channel.

1. Jenny Ford - Beginner Step Aerobics Fitness Cardio (30 minutes)

2. Step Aerobics Beginner Workout with Dana (30 minutes)

3. Step NetFit.tv (25 minutes)

4. Step aerobics: beginner level in Russian (30 minutes)

5. Step aerobics: intensive workout in Russian (30 minutes)

6. Music for step aerobics Step Aerobics Music (55 minutes)

Step aerobics for weight loss: reviews from our readers

Masha: “My friend called me to step aerobics six months ago. She walked without much enthusiasm, read it on the Internet, did not feel like it. But how wrong I was !! The lesson lasted 1 hour, but it flew by as if we were practicing for about 10 minutes. The muscles on my legs burned very much the next day, although I'm not a beginner. I've been going to step for six months, 2 times a week, legs stretched very much, breeches zone left, the inside is thinner, and there is practically no fat over the knees !! Now I am thinking about buying a step at home to do my favorite aerobics at home. "

Olga: “In groups like step aerobics, a lot depends on the coach. I've moved a lot the last few years and tried step aerobics in 4 different gyms. Everywhere a completely different approach! All the more I liked step aerobics in the first hall, but now there is no opportunity to go there. The third was also nothing. But in the second and fourth ... Collective farm, sorry. No normal music, no load, no interaction between the coach and the audience. Therefore, take your time to choose a section.».

Yuliya: “Thanks to step aerobics lost 4 kg in 3 months, but what is especially important for me - my legs have lost weight (I am a pear), which generally lose weight heavily. But just a week ago I switched to CrossFit - I wanted more intense workouts. "

Ksyusha:“I was engaged in step aerobics for a year and a half in the gym, for the last six months I bought a platform and I study at home. Mostly I take programs from YouTube ... I like the videos with Jenny Ford. Thanks to the step, I lost weight very well after giving birth, my stomach was gone, my hips and sides were deflated ... I lost 8 kg in total in 1.5 years of training, I did not prejudice myself in nutrition, although I try not to eat harm ... ”.

Catherine: “I honestly tried to get into step aerobics, but not mine at all... All these steps, links, sequences are very difficult to remember. And when there is such a choice of other cardio workouts around, there is absolutely no motivation to learn step aerobics. Now I am engaged in cycling and functional training, I sweat and get tired several times more, without having to memorize complex movements. "

Veronica: “For me, step aerobics is the rescue... I don't really like treadmills and ellipses, I quickly get bored and uninteresting from monotonous walking and running, so I wanted to choose a more diverse cardio for myself. In step aerobics classes, I like cheerful music and non-trivial movements, and classes in a group are somehow motivating. The first 2-3 lessons I was confused in the movements, but then I got involved and now I do many ligaments automatically. Although our instructor is always trying to update the exercises. I like".