Learn basic step aerobics lessons now to start burning fat at home today. If you are interested in ways to get rid of excess weight, then you probably know about the recommendation of experts to engage in at least half an hour. The body begins to process fat reserves into energy precisely in the field of half an hour of physical activity. Up to this point, glycogen stores in the liver and muscles are used. At first glance, 30 minutes is not such a long period of time, but often this is a lot.
However, you can now effectively burn fat at home using step aerobics lessons. This type of cardio exercise is able to provide the necessary intensity to activate lipolysis processes and at the same time does not negatively affect the ligamentous-articular apparatus.
The history of step aerobics began in 1989 from an unpleasant moment. The famous American bodybuilder Jean Miller at that time received an annoying knee injury. After the injury was healed, the doctors prescribed restorative physical education for her, and one of the exercises in it was climbing a box. However, Jean decided to improve this movement, thus becoming the pioneer of step aerobics, with the lessons of which you will get acquainted today.
Benefits of step aerobics
- Improved mood. If you properly dose the load during cardio workouts, it will always have a positive effect on your mood. Scientists have shown that aerobic exercise can help reduce stress and can eliminate depression. One of the studies conducted by scientists is directly related to step aerobics.
- The cholesterol balance is normalized. Aerobics is a great way to normalize lipid concentrations and lipid ratios. As you know, if the blood contains a large amount of low-density lipoproteins, then the risks of developing diseases of the heart and blood vessels are significantly increased. By practicing step aerobics, you can reduce these risks.
- Dexterity increases. Dexterity is a necessary skill in everyday life. In the course of one of the experiments, it was found that after three hours of step aerobics classes, the subjects significantly increased not only strength parameters and endurance, but also coordination of movements and dexterity. It should also be noted that the study lasted three months, which indicates a fairly high fairness of the results.
- Decreases fat mass. It is for this that most girls are engaged in step aerobics. A number of studies have also been conducted on this topic, which have yielded positive results. After two months of regular training, the subjects lost an average of four kilograms of fat.
How to Prepare for Step Aerobics Workouts?
Before introducing you to step aerobics lessons, you need to take a few minutes to prepare for classes. To begin with, you need a step platform, which you can safely purchase from specialized sporting goods stores. At the same time, step aerobics classes can be carried out at any elevation, for example, a sturdy box, as did the founder of this fitness area Jean Miller.
Start, as always, with a minimum, and in this case it is the height of the elevation. Also, do not use music that exceeds 128 beats per minute. Otherwise, fainting is possible. Before each lesson, do warm-up exercises for ten minutes, thereby warming up the muscles and gradually increasing the heart rate.
Step aerobics lessons: basic movements
A simple step
This is the simplest movement with which you should begin to master the subtleties of step aerobics. A simple step is done in four counts:
- 1st count - a step is made with the right foot on the platform.
- 2nd count - step up the elevation with your other foot.
- 3rd count - step with your right foot on the ground.
- 4th count - repeat the previous movement with the second leg.
Do eight sets for each leg. To increase the intensity of the exercise, you can additionally perform arm movements.
V-shaped step
It is also a fairly simple movement, very similar to the previous one. You also need to move in four counts, and the difference from a simple step is that you stand with your right foot on the platform as far as possible to the right, and with your left foot to the left. Thus, the trajectory of your movements should resemble the English letter "V".
Step and turn
The movement is similar to the previous one, but when performing a step up an elevation, you must rotate the body. Note that the step and turn of the body must be performed simultaneously. Then you need to rotate the body 90 degrees on the supporting leg, stopping near the platform and after that the second leg is put there. Then all these movements must be performed in the opposite direction.
Triple knee lift
This movement is more intense in comparison with those discussed above. After completing a step with your right foot on the platform, perform three lifts of the left knee joint up, touching the ground at the moment of the movement of the leg back. Perform on the second leg.
Reverse lunges
This is a great movement that engages all the leg muscles in the slave. To complete it, you must stand on the platform and slightly tilt the body forward. Bending your left knee joint, extend your right leg back. When your right foot touches the ground, bend almost until your right knee touches the ground. Return to starting position and follow the other way.
Legs abduction
Great movement for the muscles of the buttocks. Stand in front of the platform with your feet together. Place your left foot on a dais, while tilting the body forward, and take your right leg up as much as possible. After returning to the starting position, perform the movement with the other leg.
Leg curl
Sit in front of the dais and put your left foot on it, transfer the center of gravity to it. Simultaneously with this movement, bend the right knee joint so that the heel is as close to the buttocks as possible. Straighten your leg and return to the starting position and make a movement with the other leg.
Watch the video tutorial on step aerobics below:
