Step aerobics is a form of aerobics that is practiced worldwide by millions of people. It is so popular because of one major reason -- it offers a great cardio workout without the need for spacious room or equipment. All what you need is a flat surface and an aerobic stepping platform.
The goal of step aerobics is to increase the body's consumption of oxygen with the help of offering a more intense workout. The platform or so called “step” performs this extra boost by incorporating the action of stepping onto the platform to intensify the workout. Step aerobic is also good because it is low impact, and doesn't stress the joints as much as jogging or running. The action of stepping onto the platform doesn't strike the joints. Besides, it generally does not require a great deal of coordination or athleticism.
There are many companies that sell sturdy platforms bundled with exercise video tapes and lots of other extras. But if have no opportunity to buy such, any household item can do. A block of wood, a firm box, or a short small bench can all take the place of that raised platform. Just make sure that it is sturdy and safe from injury, falling or twisting an ankle.
Other equipment needed is simply proper workout attire and a good pair of trainers. You have to choose lightweight trainers that will provide good arch support and shock absorption.
If you are going to start, you can buy a book, watch a video or join the local gym and join a class. Step aerobics beginners can start with very simple exercises such as stepping onto the platform and stepping back down again. Step aerobics is very welcoming for novices, requiring far less complicated movements than other forms of exercise. Nevertheless, as you progress there are many things that can be done to intensify the workout. The steps can be performed more rapidly, and the platform can be raised. The movements of your arms can be also added. This will increase blood flow and oxygen consumption.
Step aerobics burns calories effectively. It is a good exercise for the heart. Recent research has found that step aerobics can step up your good cholesterol levels. Step aerobic, also helps develop the hamstrings, with complimentary development of the buttock muscles and the quadriceps.
How to Perform:
- You have to warm up for 10 minutes by performing light jogging, stretching, and range-of-motion activities for the trunk, hips, low back, hamstrings, quadriceps, calves and Achilles tendons.
- Start with a standing position on top of a step bench. Concentrate your body weight on your left foot and shift your weight toward the left heel. The right foot should be free and held slightly behind the body.
- Lower the body until the toes of the right foot touch the ground. Maintain all of your weight on the left foot.
- Return to the starting position by driving downward with the left heel and straightening the left leg. Then do the same with the right leg.
- You should start out with a 15-20-minute workout every day. As you become used to the workout, you can increase the duration to 60 minutes per day.
- After the aerobic exercise, you should cool-down. Do low intensity movement or walk for 5-10 minutes. Then you should stretch the same muscles that were stretched before.
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