Therefore step aerobics causes your muscles to have more stamina, to grow quicker, and to recover faster too. It t is practiced worldwide by millions of people because it offers a great cardio workout for which one does not need any expensive equipment. Endorphins are the things which make you feel happy, give you a sense of elation, and make you feel more satisfied with everything. Sometimes called stair steppers, stair machines, or step machines, the designs of these machines – as well as the cost – can vary. Deconditioned individuals should begin on 4-inch steps, while highly skilled and experienced steppers can use 10-inch steps. However, all of these should be used with caution since they can lead to injury. Since step aerobics involves using your legs for the vast majority of the routine, your leg strength will greatly benefit from them. Doing this choreographed cardio workout as part of a group exercise class can help build motivation and create a sense of community. This is because weight bearing exercises such as stepping up and down like with step aerobics forces your bones to generate more mass. Using a stepmill or a stepper has significantly less impact on your body than … Step down with the right foot to meet the left. Some classes use jump ropes, resistance bands, and kettlebells. This article explains how to start working out and stick to it in the long run. The result is that you improve the symmetry of your leg musculature. This means that doing a step up forces you to exercise each leg separately, thus increasing your single-legged balance and the ability to use each leg separately. This article explores the top 10 benefits of regular exercise, all based on science. If you … It’s when the exercise feels impossible to finish. Participating in a 60-minute step aerobics class has been compared to running seven miles, so you know it will get your heart rate going. I’m 60 and training for hiking. One of the things which step aerobics is best for is your cardiovascular health. Sure you can buy a stepper to use, but you can also use something as simple as the stairs in your home, thus making it very cost efficient. January 24, 2011 by Michele Bell. People with arthritis can use a chair or stable object for extra balance during a step class. Several studies have shown that engaging in 1 hour of step aerobics is roughly equal to running 7 miles. Platform height is dependent on the exerciser’s level of aerobic fitness, current skill with step training and degree of knee flexion when the knee is fully loaded while stepping up. Simply stepping up and down onto some steps for 45 minutes will let you burn up to 450 calories and will keep you looking great. Of course, forcing your cardiovascular system to work at an increased rate means that you are training it to be better and stronger. Make sure you have a solid handle of the footwork before adding in anything extra. Step aerobics is a form of exercise that involves stepping up and down onto a stationary block. Step ups are a type of strength training for your legs, thus they are also great for cyclists and runners because it will complement any cycling or running routine. Step the left foot up in front of the right. It can include activities like brisk walking or cycling. The constant strain and pressure caused by weight bearing exercises stimulate your bones to create more bone cells, thus increasing their density, size, and strength. Step forward with the right foot to the left side of the step. Plus, there’s a certain “fun” factor to doing a step workout – the music and the constantly changing movements are never dull. If you’re looking for a fun, social workout to add to your routine, try a step aerobics class. The other great part about step aerobics is that it is very easy to do. Regardless of fitness level or skill, participants should not exercise on a platform height that causes the knee joint to flex deeper th… There are a vast variety of step aerobic exercises that you can do including the basic step, the tap up, the grapevine, the repeater, the “A”, “I”, and “V” steps, the corner to corner, and the turn step too. But is it real? Step and move with the same amount of purpose as if you were stepping up. Step forward with the left foot and raise your knee, kick, or tap the floor. You should be aware that the high impact version will help you burn more calories as opposed to the low impact version, however depending on your health it may better for your bones. Lower the height if you experience pain or discomfort. Don’t hyperextend your knees or spine. Step down and back to the opposite side with the right foot. If you’re having trouble sleeping at night, try cardiovascular exercise during your … 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. Step aerobics is a great way to stay in shape and help reduce the risk of all of those health problems. Stepping up and down in a variety of ways may not seem all that beneficial to your health, but that is not quite so. Step aerobics and step ups are great because they utilize virtually every leg in the muscle, therefore making it one of the best ways to increase leg strength. Step aerobics, also known as bench aerobics and step training, is a form of aerobic exercise that involves stepping on and off a small platform.. Step aerobics is a classic cardio workout. Aside from that, you'll gain a whole host of health benefits. Step aerobics burns a lot of calories, thus keeping them off of your belly and waistline. Your metabolism functions by producing proteins which break down fats in your body. All you need to do step aerobics is some type of step or platform. The program has many benefits, since the stepping platform can create several options for diversifying one’s aerobic routine. Our website services, content, and products are for informational purposes only. You probably know aerobic exercise as cardio. During an intense workout, the “pain cave” is the point of physical and mental fatigue. The height of your step can range from 4 to 10 inches high depending on your fitness and skill levels. Use a height that doesn’t cause your knee joint to bend more than 90 degrees when your weight is on this leg. The next reason as to why you should try doing step aerobics is because it helps to increase your musculoskeletal health. The benefits of step aerobics can be reaped by everybody. It improves overall fitness by building strength, reducing fat, and boosting your cardiovascular health. Step aerobics is helpful in managing blood pressure and diabetes. There are some studies which show that high impact exercises are good for the joints and can make them stronger, which may be true in some cases. A more efficient heart means that you have a decreased chance from suffering from heart and artery diseases and will also improve your workout results. Aerobic activity keeps individuals healthy and helps to increase immune systems. Step Aerobics Helps Lose Weight The staying power and popularity of step aerobics speaks for itself. Here is how…, Walking is great for your health, but how much do you need to walk to aid weight loss? Things like cardiovascular health, mental health, bone strength, and muscle strength are just a few of the many benefits that you can reap from this type of exercise. Begin standing next to the bench, facing sideways. Step aerobics is a cardio workout that evolved from basic aerobics instruction in the 1980s. Since step aerobics is a form of cardiovascular exercise and weight bearing exercise, the number of calories that you burn with a good routine is outstanding. A simple step up routine will train your heart, lungs, bones, muscles, and much more. Step the right foot off the far side of the step. Place your entire foot on the step without any part hanging over the edge. Thanks Justin for the mountain comment. Starting at a deconditioned state I’ll focus on squats and split squats first before adding step ups. Step down backward with the right foot. Experts say cardio, strength training, and yoga done during the day can help you sleep better, especially during the COVID-19 pandemic. It will take 5-10 classes to really get your ‘step legs’. People suffering from depression, anxiety, and other mental issues may greatly benefit from engaging in exercise such as step aerobics. This type of exercise is also great because it is very cheap. First of all, people of all fitness levels can engage in step aerobics because it can easily be modified. Studies show that weight bearing exercises such as step aerobics are great for reducing the effects of degenerative bone diseases such as osteoporosis, that or even prevent it from occurring in the future. Low impact exercises are defined as those which make you keep 1 foot on the ground at all times, therefore lowering the stress and impact on your joints. Yet this is only true for people that have healthy joints to begin with and may actually make them stronger. When you exercise your body goes through a modification of the DNA, which results in more of those proteins being created and ultimately more fat being burned. For step aerobics you can use a specialized stepping block, your stairs, or even a sturdy box too. Call us today @ 305-521-4575. Weight loss. Copyright 2021 © Fit&Me. What is a “Pain Cave” and How Do You Power Through It in a Workout or Race? Step aerobics and benefits . To step up, bend from your ankles rather than your waist. You’ll burn … If a move requires you to step further back, press into the front of your foot. If your walking pace isn't speedy enough to qualify as moderate-intensity exercise, those steps still help prevent the problems that can occur from sitting too much during the day. The workout involves the use of a platform that is four to 12 inches high. Even better, aerobic step workouts are super easy on your joints since they are a low-impact weight-bearing exercise. Begin with a low step and follow our instructor as they coach you through the options. A really great part about step aerobics is that it can help increase your mental health. Healthier bones are great because they make you more mobile, help you balance better, and of course combat the effects of degenerative bone diseases too. Sit at the top of the stairs with … Working out with an aerobic stepper is great for your overall fitness, improving your health one step at a time. Step aerobics is a weight bearing exercise, the type of exercise which is best for increasing bone mass and bone density. Thanks to the nature of step aerobics it can be both of those things. If you want to burn as many calories as possible you need to step up and down faster, plus you need to increase the height of the steps as well. People who have weak ankles or knees or for those who suffer from degenerative bone diseases definitely want to engage in low impact exercises as opposed to high impact ones. Bring the left foot down on the other side of the step. You can also do it on your own as long as you have an adjustable step or a similar item to use. It’s a great way to strengthen your leg muscles. Beginners can go slow and not have the stepping level up too high or fitness experts can go full speed and elevate the stepping platform as high as possible. Step aerobics has been well loved for many generations for both health and fitness benefits they provide. Healthline Media does not provide medical advice, diagnosis, or treatment. What Are the Benefits of Aerobic Exercise? Having a healthy body weight is, of course, essential for a number of different reasons. It also burns calories, making it an ideal way to maintain your target body weight. In other words, doing step aerobics can increase your bone health and ward off problems in the future. In essence, step aerobics makes your heart and lungs much healthier, thus reducing the chance of cardiovascular related illness and improving the way you can work out at the same time. Today, Stairmaster makes many types of exercise equipment, and there are many machines on the market designed to give the benefits of a stair workout in a stationary setting. A high-intensity exercise routine can also increase your body’s production of HGH or human growth hormone. Keep your chest lifted as you draw your shoulders back and down, tucking your pelvis slightly under. Check out its benefits below to see some key advantages of implementing step ups into your routine. The benefits of step aerobics are actually quite diverse and pretty big too. Benefits of Step Aerobics: It’s an excellent way to improve your cardiovascular fitness. 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. All Rights Reserved. The "step" is a 4-inch to 12-inch raised platform. Keep your neck straight and relaxed. Stair-stepper machines provide aerobic exercise. #1. The research is mixed on what is best. The step up is a unilateral leg exercise, which means that you train each leg independently. Exercising regularly has many benefits for your body and brain. Step off the other side of the step with the right foot. With a stepper, a ledge, or a sturdy box, you can engage in step aerobics pretty much wherever you want. One convenient thing about step aerobics is that it can actually come in the form of both a high impact and low impact exercise. Some simple step aerobics will train your heart, a muscle, to be more efficient and to pump blood throughout your body much easier. One of the reasons as to why it is so great for your leg muscles is because step ups are a unilateral movement. Exercise of any form including step aerobics causes your brain to release chemicals known as endorphins. Performing a step aerobics workout is a smart way to raise your heart rate -- which produces a stronger cardiovascular system -- and to burn calories. Thanks Carl for step-up focus. It’s low impact. Step aerobics, especially performed together by a group of fitness enthusiasts, can be a hoot. Here’s Tips on How and When to Exercise That Can Help, The Pros and Cons of Running on an Empty Stomach. You may not think that bones can do that, but it’s actually more or less the same process as muscle growth. Aids sleep. The balance benefits of single leg exercise is vital for … Beginners and experts, men and women, young and old, everyone can engage in this type of exercise and get all of the advantages from it. Here are 13 reasons to add cardio into your routine, plus…, You can reduce your muscle mass by doing the opposite of what you would do to increase muscle mass: Consume fewer calories, use lighter weights and…. Maintain good posture and alignment by gently engaging your abdominals and gluteal muscles. Whether you run on an empty stomach or have a snack beforehand is really up to you. Step aerobics is also very versatile because you can do it virtually anywhere. An ASFA Step aerobics certification allows you to teach one of the most popular forms of group fitness instruction!! Benefits of Step Aerobics 10 Reasons to Love Step Aerobics. Working out the bones causes them to grow. An exercise step will be … Any activity that gets your heart pumping provides a cardio workout and cardio is the key to many fitness goals like burning fat, strengthening your heart and lowering cholesterol and blood pressure. Stand to its left. Another benefit to be had from engaging in step aerobics and other forms of cardiovascular exercise is that your metabolism will increase drastically. Join me for a 20 Minute Full Body Steps Workout – Calorie Burning Step Up Cardio Training Routine40 secs of work followed by 20 secs of active rest. Step aerobics not only lowers cholesterol levels and improves cardiovascular health;this routine also promotes better sleep, reduces stress, and calms the mind. The most common height is 8 inches. Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, How to Start Exercising: A Beginner's Guide to Working Out, 10 Aerobic Exercise Examples: How to, Benefits, and More. All rights reserved. As you get older your body produces less human growth hormone, thus spurring on the aging process and also decreasing your metabolism. The feel happy chemicals produced by your brain during exercise help to combat all of those mental issues. We don’t mean jogging 7 miles, we mean running 7 miles at a very fast pace. Crab walks. Step aerobics is great for everybody so you might just want to give it a try. Does Walking 1 Hour Every Day Aid Weight Loss? Learn about the many benefits of step aerobics to determine if it is the right type of exercise for your fitness goals. Being overweight or even obese can cause bone and joint issues, heart problems, lung issues, stroke, diabetes, and even more. Raise the left knee as you pivot on the ball of the right foot. Step backward and lunge back with the right foot. Alternate sides and don’t use the same leading foot for longer than a minute. This platform is alternatively stepped off and on from in order to raise heart rate and work muscles. Research has even shown that doing step aerobics can boost mood and energy levels. Not to mention that you can do these exercises by yourself or you can take a class too. When it comes to aerobic exercise, step aerobics is one of the best options out there. Anabolic window refers to the short time after training when your muscles are repairing and recovering. It is shown that a 45 minute of step aerobics can help you burn up to 450 calories. Keep reading and find out why you might want to start doing some step-ups on a regular basis! That means that you can eat an extra burger every day without gaining weight, that or you can have a good diet and actually trim down on your belly fat. Turn as you bring the left foot up onto the step. Consider these benefits and factors before you add step … 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. Adding step classes to your routine can up the ante in terms of these health benefits. Step aerobics will tone your muscles and definitely make your glutes look better too. This machine has many benefits from weight control to cardiovascular workout and is easy to store at home. Plus if you burn more calories than you consume, you will also burn off existing fat. Step up with the left foot. In addition to being a good cardio workout, step aerobics offers these additional benefits: Strengthens the lower extremity muscles; Improves balance ; Imitates functional movements ; I was pessimistic that step aerobics would be as good as my other workouts like spin. People with osteoporosis or osteopenia can do this low-impact exercise to improve bone strength. Bring the left foot down to meet the right. Aerobic exercise of any kind provides many health benefits, depending on the intensity, duration and frequency of your workouts. It's lasted for decades for a simple reason: It delivers results. Step down backward with the left foot. The step-up exercise offers you a great way to improve your physical fitness and body composition. This prevents you from putting too much stress on your lower back. This is a high-intensity exercise that combines cardio with weight training to provide for a great workout. And as I’m sure you could imagine, doing an exercise on one leg also … Place the step box vertically in front of you. Keep reading to discover five specific health and fitness benefits to be reaped by taking your next workout one step (upwards) at a time. This is combined with the fact that aerobic exercise helps your lungs process oxygen better, yet another factor which leads to increased cardiovascular health and an easier time working out as well. Step aerobics has all the benefits of a high-intensity cardio workout without putting stress on your joints. Bodyweight High Intensity Interval Training (HIIT), more stamina, to grow quicker, and to recover faster too, 10 Best Ab Exercises for Women for a Flat and Sexy Belly, Best Grip Strengtheners of 2021 – Buyer’s Guide & Reviews. Step aerobics will increase the amount of human growth hormone that your body produces, therefore also increasing your metabolic rate. Get into the groove and have fun with it. Place your right foot on … Bring home the best step machine from Cricket Stepper today and perform a variety of exercises with good results. Exercise is incredibly good for you, but getting started can be tough. Or you can replace one of your weekly cardio sessions with 30 to 60 minutes of stepups at the appropriate box or step height. It can also improve your sleep quality and mental health. Step up to the center of the step with the right foot. Start in a beginner class until you get the hang of it and want to advance your practice. You can still get a great workout. Step aerobics burns calories at a rate of up to 1000 calories burned per hour for a step workout, making it one of the most efficient exercise classes on the market. When stepping down, place your feet no further than one shoe length away from the platform and press into your heels for shock absorption. Press firmly into your grounded foot as you lift the other to step up. If you have never tried step aerobics before, you might want to start soon because the benefits are numerous! In other words, engaging in step aerobics will let you eat more, burn more fat, and keep more weight off with ease. The final benefit of step aerobics that we want to talk about has to do with the fact that it is very versatile. Types of Step Machines Stepmills A really great part about step aerobics is that it can help increase your mental … Step aerobics for weight loss comes with many benefits to your health including helping you burn belly fat while exercising and building cardiovascular fitness needed to move on to more advanced forms of aerobic exercise. Step aerobics is an up-tempo way to get your heart pumping and stay fit. This stair exercise starts at the top of the stairs. Aerobic exercises can help improve your…, Doctors recommend 150 minutes of moderate aerobic exercise a day, but what are the benefits? Mental Health. Use soft steps. The choice here is yours to make and whether you want to engage in low or high impact exercises depends on your own health and fitness level. Adding any regular activity to your routine is beneficial. The step up is an exercise that is perfect to be modified to create a challenging workout for anyone. This article tells you whether you can lose weight by walking 1…. They offer a good cardiovascular workout that’s not repetitious like jogging on a treadmill or using an elliptical machine can be. All you need is comfortable workout clothes, supportive shoes, a drink bottle and a sweat towel. Step Aerobics is a fantastic way to get both your lungs and your heart to work at an increased rate. Stand sideways and step up with the right foot. Don’t pound your feet when stepping. It can be done just about anywhere with only equipment a step/sturdy chair/bench, and some optional weights. It’s one of the best weight-loss exercises among gym activities. A-Step. You can engage in moderate step aerobics which is classified as low impact or you can step things up, make your routine more intense, and turn your step aerobics routine into a high impact affair. It can be done in your home, at the gym, on the sidewalk, or in a park as well. The moves target your legs, upper body, and core, building strength and flexibility. Without enough endorphins, you might become depressed, tired, and you may be severely affected by things like stress and anxiety. One of the common benefits includes an increase in intensity, resulting in a more effective workout. Make step aerobics a part of a healthy lifestyle that includes plenty of exercise, a healthy diet, and stress-reducing activities. However, for people that already suffer from bone and joint problems such as osteoporosis, high impact exercises like running can cause more harm than good. Quicker, and agility you draw your shoulders back and down like with step aerobics comes to aerobic exercise any... 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