Top 19 # Step Tap Aerobic / 2023 Xem Nhiều Nhất, Mới Nhất 12/2022 # Top Trend | Quatangmenard.com

Step Aerobics: What To Expect From Step Class / 2023

How It Works

Step aerobics is a classic cardio workout. It’s lasted for decades for a simple reason: It delivers results.

The “step” is a 4-inch to 12-inch raised platform. You step up, around, and down from the platform in different patterns to boost your heart rate and breathing, and strengthen your muscles.

Most people take step aerobics classes at a gym, with an instructor showing you each move. The instructor and the upbeat music motivate you to keep going.

Your class will start with a warm-up, followed by choreographed routines on the step, and a cooldown at the end. In some classes, you’ll use hand weights for strength-training moves off the step.

Intensity Level: Medium

The intensity level depends on how high you make the step and what kinds of movements you do on it.

For the lowest intensity, put the step flat on the floor. To make it more intense, add risers that raise the step’s height. Use your arms, too. The more you raise your arms overhead, the harder you’ll work.

Areas It Targets

Core: Yes. Your core muscles stabilize you as you’re stepping. You’ll also burn fat and get stronger abs.

Arms: Yes. Your lower body is the star of step aerobics, but you may also use your arms and do strength- training exercises with weights specifically for your arms.

Legs: Yes. Stepping up and down works your calves, quadriceps, and hamstrings.

Glutes: Yes. All those step-ups strengthen and tone your buttocks.

Back: Yes. You’ll use the muscles in your lower back with each step.

Type

Flexibility: Yes. The fluid motions of stepping will improve your flexibility.

Aerobic: Yes. Your heart will pump harder. You’ll sweat as you burn calories.

Strength: Yes. Stepping up and down works the muscles in your calves, legs, and buttocks. Many step aerobics classes add strength-training with weights. Although you can also use light weights while you step, it’s best not to, since you could injure your shoulder joint.

Sport: No. If you’re an athlete, you might use step aerobics to cross train.

Low-Impact: Yes. You usually keep one foot on the bench or ground, so step aerobics can be a low-impact program.

What Else You Should Know

Cost: If you’re planning to do step aerobics at home, you’ll need to buy a step and risers, which can run anywhere from $17 to more than $100. You may also want to buy a DVD to walk you through the moves. You can also take a step class at a gym or community center, which will have membership or class fees.

Good for beginners? Yes. Start with basic steps and work your way up to more difficult movements.

Outdoors: No. You could take your step outdoors, but most people do step aerobics in a gym or at home.

At home: Yes. You can set up the step at home and exercise to music or with a workout video.

Equipment required? Yes. You need a step and enough risers to lift it to the height you want.

What Dr. Melinda Ratini Says:

Step aerobics is a great way to get your cardio. To get a complete workout, you should add some strength-building exercises to your routine a couple of times a week, especially for your upper body.

If you like low-tech workouts, or the option of working out on your own in front of a screen, then you will like step aerobics. Because you can easily change the height of the step to fit different fitness levels, step can be a good choice no matter what shape you are in. You also have the choice of enrolling in a class where an instructor can take you through the steps. Think music, dance moves, and stomps.

Step aerobics is not for you if you’d rather be outside. If you want to take a more meditative approach to fitness, walking and yoga are better picks.

Is It Good for Me If I Have a Health Condition?

If you have high blood pressure, high cholesterol, or diabetes, your doctor has likely told you to get up and get moving. Step aerobics is a great way to do this.

If you get into a routine of doing it on most days of the week for at least a half hour at a time, it can help you drop weight and lower your bad ( LDL) cholesterol as well as your blood pressure. Lowering these helps prevent heart disease. It can raise your good cholesterol (HDL), too.

If you already have heart disease, check with your doctor first, so you know what activities are OK for you.

If you have prediabetes, aerobic exercise is a proven way to help keep it from becoming diabetes. Step aerobics can also help manage existing diabetes, along with good nutrition and any medication that you are on. Follow your doctor’s diabetes treatment plan for exercise.

If you have arthritis, step aerobics can be a good weight-bearing exercise for you, since you can adjust the step’s height and the intensity of your workout.

If you have hip, foot, ankle, or knee pain, step isn’t for you. Ask your doctor or physical therapist about other activities you could do instead. For instance, swimming takes the weight off your joints while you exercise.

Pregnant? If you have been doing step aerobics before your pregnancy, you can usually continue as long as your pregnancy is going well. Confirm that with your doctor. To keep you and your baby healthy, take these precautions: Lower the step as your belly grows and your center of gravity changes, drink water, and don’t overheat.

Check with your doctor before starting a new exercise program, especially if you haven’t been active in a while.

Sources

SOURCES:

American Academy of Podiatric Sports Medicine: “What should I do to prevent getting an injury during step aerobics?”

The American Council on Exercise: “Step Training Guidelines.”

Rink, J. Schoolwide Physical Activity: A Comprehensive Guide to Designing and Conducting Programs, Human Kinetics, 2010.

Micheli, L. Encyclopedia of Sports Injuries, SAGE Publications, 2010.

Chabut, L. Core Strength for Dummies, John Wiley & Sons, 2008.

Step Aerobics: Benefits, Moves, And Tips / 2023

Step aerobics is an up-tempo way to get your heart pumping and stay fit.

Doing this choreographed cardio workout as part of a group exercise class can help build motivation and create a sense of community. You can also do it on your own as long as you have an adjustable step or a similar item to use.

Step aerobics has all the benefits of a high-intensity cardio workout without putting stress on your joints. It improves overall fitness by building strength, reducing fat, and boosting your cardiovascular health.

It also burns calories, making it an ideal way to maintain your target body weight.

has even shown that doing step aerobics can boost mood and energy levels.

The moves target your legs, upper body, and core, building strength and flexibility. They also improve your balance, coordination, and agility. The social component of a group class can be beneficial in forging new connections and may help to raise motivation levels.

Step aerobics is helpful in managing blood pressure and diabetes. People with osteoporosis or osteopenia can do this low-impact exercise to improve bone strength. People with arthritis can use a chair or stable object for extra balance during a step class.

All you need to do step aerobics is some type of step or platform. You can do some of these moves on your own to gain confidence before joining a class or make them part of your regular home practice.

Here’s a routine that you can use as a base to build your own program. Alternate sides and don’t use the same leading foot for longer than a minute.

Basic right

Step onto the step with the right foot.

Step up with the left foot.

Step down backward with the right foot.

Step down backward with the left foot.

Basic left

Step onto the step with the left foot.

Step up with the right foot.

Step down backward with the left foot.

Step down backward with the right foot.

Turnstep move

Begin standing sideways to the step.

Step up with the right foot.

Turn as you bring the left foot up onto the step.

Step down with the right foot.

Bring the left foot down to meet the right.

A-step move

Begin standing next to the bench, facing sideways.

Step up to the center of the step with the right foot.

Lift the left foot to meet the right.

Step down and back to the opposite side with the right foot.

Bring the left foot to meet the right.

Across the top move

Start facing sideways.

Step up sideways with the right foot.

Step up with the left foot.

Step off the other side of the step with the right foot.

Step down with the left foot.

Tap up.

Step up with the right foot.

Step up and tap step with the left foot.

Step down with the left foot.

Step down with the right foot.

Charleston

Step forward with the right foot to the left side of the step.

Step forward with the left foot and raise your knee, kick, or tap the floor.

Step the left foot back.

Step backward and lunge back with the right foot.

Hop turn.

Stand sideways and step up with the right foot.

Raise the left knee as you pivot on the ball of the right foot.

Bring the left foot down on the other side of the step.

Step down with the right foot to meet the left.

Stand sideways and step up with the right foot.

Step the left foot up in front of the right.

Step the right foot off the far side of the step.

Step off with the left foot.

Use a non-slip surface

For safety, use a non-slip board.

Don’t use the step

Remember, you can also leave out the raised surface and do these moves on the ground. Step and move with the same amount of purpose as if you were stepping up. You can still get a great workout.

Adjust the height of your step

The height of your step can range from 4 to 10 inches high depending on your fitness and skill levels. Lower the height if you experience pain or discomfort.

Use a height that doesn’t cause your knee joint to bend more than 90 degrees when your weight is on this leg. Don’t hyperextend your knees or spine.

Practice your form and posture

Maintain good posture and alignment by gently engaging your abdominals and gluteal muscles. Keep your chest lifted as you draw your shoulders back and down, tucking your pelvis slightly under. Keep your neck straight and relaxed.

Use your ankles and legs

To step up, bend from your ankles rather than your waist. Press firmly into your grounded foot as you lift the other to step up. This prevents you from putting too much stress on your lower back.

Take a complete step

Place your entire foot on the step without any part hanging over the edge.

Step softly

Don’t pound your feet when stepping. Use soft steps.

Take small steps

When stepping down, place your feet no further than one shoe length away from the platform and press into your heels for shock absorption. If a move requires you to step further back, press into the front of your foot.

Get comfortable with the footwork

Use your arms to up the difficulty

While you’re learning footwork or working on your cardio and stamina, keep things simple by holding your hands on your hips or at your sides. If and when you want more cardio, add arm movements into the routine.

Some classes use jump ropes, resistance bands, and kettlebells. You can make it more difficult by using ankle or hand weights and incorporating arm movements. However, all of these should be used with caution since they can lead to injury.

The staying power and popularity of step aerobics speaks for itself. If you’re looking for a fun, social workout to add to your routine, try a step aerobics class. Get into the groove and have fun with it.

You may start to truly enjoy it and find the time passing quickly as you reap all of its benefits. Make step aerobics a part of a healthy lifestyle that includes plenty of exercise, a healthy diet, and stress-reducing activities.

Talk to your doctor before beginning any new exercise program, especially if you take any medications, have any health concerns or injuries, or plan to do a high-intensity class.

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