From the history of fitness
Fitness and step aerobics are similar in many ways. It is no coincidence that the founder of the latter sports direction was the famous instructor J. Miller. The program was developed by her at the time of the injury, but the impressive effect amazed the woman so much that after some time the rhythmic training resulted in a new sports course. There are also several secrets that will help make your workouts more effective:
- Skip a heavy lunch before class.
- Drink in small sips during exercise.
- If you feel any discomfort, stop immediately.
- Don’t try to immediately achieve significant heights; build your own training program smoothly.
Step aerobics is the future
Step aerobics for weight loss is becoming more and more popular every day. Reviews about this type of sports training are always found only in a positive way. The exercises are convenient to perform both in a group and individually. You can visit a club, or you can practice at home to your favorite music. Easy, understandable, but very effective exercises will not only help you gain a new figure and say goodbye to extra pounds, but will also provide a positive charge for a long time.
The basis is the step
Each exercise on a step platform is based on a specific step that involves some kind of movement. In order not to get confused in combinations and keep up with the instructor, you should pay attention to their types in advance:
The basic step involves stepping first with the right and then with the left foot and returning to the starting position alternately with the right and left feet.
The V-step means you need to stand on the edge of the platform with your right foot, then raise your left foot to the opposite edge, and then take turns going back down.
To do an “over,” you need to step onto the apparatus sideways with either foot, add the second, turn your back and return to the starting position.
The turning step begins with the right foot, after which, while lifting the left, you need to turn to the right and at the same time lower the supporting leg.
A step-tap is an extension step in which one foot steps to the side, and the other foot touches the edge of the platform and immediately returns to its place.
Also in step classes on a platform, the term “knee lift” is used, when when raising one leg to the corner of the board, the second rises to the chest and bends at an angle of 30 degrees.
By alternating, modifying and repeating steps of a certain type, training complexes are compiled in step aerobics.
How to dress
A person in a tap dance class sweats a lot, so your clothes and shoes should be made of special breathable materials. We do not recommend buying items made from cotton or cotton and synthetics. They quickly become saturated with sweat and turn into a wet compress on the body. In addition, things made from natural fibers quickly lose their shape and fade after washing.
It is better to choose models made from high-tech “space” materials such as Tactel, Coolmax, Dry fit, Total or Supplex. (You will find the name of the material on the label.) Their “zest” is that they instantly absorb moisture and immediately evaporate it. It's hard to believe, but no matter how much you sweat, your body still remains dry.
You need to buy a T-shirt with a deep cut in the armpit, not a T-shirt. The latter will quickly become unusable from constant use of deodorant. It is better to choose a longer T-shirt - below the waist, so that, God forbid, your lower back does not get blown out if you find yourself under the air conditioner hood.
Women with large breasts should wear a special sports bra with a supportive effect under a T-shirt. Otherwise, your chest will sag from jumping. If you are in a sports store, ask the salesperson for advice. Today you can find tank tops and T-shirts with an elastic inner top that provides good support to the bust. However, we still recommend a sports bra for plus size women.
For step classes, you should wear breeches or short straight trousers. But it’s uncomfortable to train in wide trousers.
It is especially important to choose the right sneakers. There is no way to save on shoes, since almost all cheap models do not have arch supports.
Let's start with the fact that when doing step classes, running sneakers with thick, rigid soles and light sports slippers are contraindicated. Choose special sneakers for aerobics.
The last “squeak” is the forced foot ventilation system. We are talking about an elastic plastic lattice that is implanted into the sole. Aerobic running shoes come in high and low styles. You need tall ones. The specificity of step is that jumping overloads the ankle joint.
High-top sneakers tightly hug the ankle and thereby protect against injury. At first, you can train in low ones, but at an advanced level, where there are many complex choreographic elements, high sneakers are a must. Socks – only terry ones! They should be longer so that high-top sneakers do not rub your feet in the ankle area.
Immediately after finishing your workout, if you are going to continue training in the gym or another aerobics class, you should change your entire sportswear.
Lunges from a step board
This exercise will become an integral part of every strength training:
- Take a starting position standing in front of the board;
- Place your feet at a distance slightly narrower than the step platform;
- Rise onto the platform with your right foot, and stand on your toes with your left foot and squat at a right angle;
- Shift your body weight to your right leg;
- After the lunge, straighten up and raise your leg to your chest and sharply bend it at an angle of 30 degrees;
- Perform the exercise about 8 times, alternately changing the supporting leg.
Step push-ups
Often standard exercises are supplemented with a step platform to enhance the load and effect of the exercises. For example, classic push-ups can be complicated in this way:
- The starting position is done so that the forearms are on the platform and the legs are straight out parallel to the floor;
- Using your fingers, you need to fix the position of the body;
- While in this position, you need to straighten your back and tense your stomach, without bending your lower back;
- Alternately straighten your arms, slowly push up and return to the starting position;
- The exercise is repeated at least 10 times.
Doctors' opinions on the effectiveness and safety of training
You can often hear statements that step aerobics “kills” the knee joints and ankles. Is this really so or is it the machinations of skeptics and envious people?
If you are obese, then your joints are at risk in any case. And if you are already over 35, then the deficiency of female hormones gradually makes itself felt through thinning of the bones and the development of osteoporosis. It is desirable to reduce the impact loads on joints and bones as much as possible, and step aerobics is designed specifically for them, especially if you do it intensively, wanting to lose weight.
