Step aerobics for weight loss: benefits and basic rules, exercises and technique, reviews from those losing weight

There are only two ways to lose weight without active physical activity - by going through extreme psychological stress, which completely kills your appetite, or by swallowing hormonal pills that artificially speed up your metabolism. But both of these methods are unlikely to please your body - they are quite dangerous and can lead to unpredictable consequences. Those who care about their own health will have to limit themselves in nutrition and seriously engage in sports. But you don’t need to force yourself too much and try to set personal records. For beginners, simple but very effective step aerobics for weight loss is quite suitable.

Step training - what is it?

These are dynamic exercises using a step platform, based on climbing up and down from the platform. In addition to aerobic exercises, such training can include elements of Latin American dances or martial arts. There are a lot of exercise options, which makes each session interesting.

The main element in training is the step on and off the platform. Thanks to various combinations and links, you can complicate and diversify each lesson. All exercises are done to rhythmic music. The pace and intensity of the workout depends on its rhythm.

The step platform is made of non-slip plastic. Its height can be adjusted. The higher the platform, the harder it is to perform the exercises.

Key benefits of training

The benefits of step training and their advantages are manifested in the following:

Weight loss. Due to the dynamics, quite a lot of calories are burned in 1 lesson, approximately 250-500 kcal per hour of work. Therefore, with regular exercise you can lose excess weight.
Increased endurance. Each session is very intense, improving the functioning of the cardiovascular system.
Improved coordination. Many exercises require good coordination of movements.
Strengthening and increasing the tone of the muscles of the legs and buttocks. Step training helps reduce fat deposits in the lower body.
The classes are especially suitable for those who lead a sedentary lifestyle. Exercises are used to prevent arthrosis.
The difficulty of the classes can be adjusted independently by increasing or decreasing the height of the platform.
You can exercise both in fitness rooms and at home.

Minuses

Despite the huge number of advantages, such training also has disadvantages:

Step aerobics is contraindicated for people who have problems with their knee joints. Although it is believed that such training creates less stress on the knees than, for example, running.
During such activities, the upper body receives little attention. Therefore, in addition to step training, it is recommended to also do strength training.
The exercises require increased coordination. At first, they need to be memorized, so beginners, when they come to a trial training session, get confused about the steps and no longer want to practice step.

Basic principles of training

Each workout begins with a warm-up consisting of basic steps. Step training for beginners consists of simple combinations of several steps, the pace is low. But gradually the combinations will become more complicated and the intensity will increase.

Each lesson usually lasts 45-60 minutes. If you train less, there will be no effect. Fat deposits begin to burn only after 30 minutes of continuous training. The exception is classes with beginners; it is better for them to start with 20-30 minutes, since their body and body are not yet ready for increased stress.

The intensity of the workout increases: from easy exercises to more complex ones. Regular steps are used as rest between exercises. There are no stops, just a change of pace.

For uniform development of the body, it is better to include exercises for the abs and arms at the end of the step workout.

Effective exercises on a stepper for burning fat

Beginners are recommended to divide the training into 2 blocks:

1 – warm-up and strengthening the “base” (30 minutes);
2 – basic classes (15-20 minutes).

Once all the steps are mastered, you can increase the time of the second block and the duration of the workout itself. To lose weight, it is recommended to exercise for at least 1.5 hours 3-4 times a week, also using the upper body. Advanced athletes can use weights and additional equipment (dumbbells).

Important! A warm-up must be done first to allow the muscles to warm up well. Stretching is carried out in the form of simple aerobic steps (Step-touch), as well as elements with knee elevation. Completed within 3-5 minutes.

A set of exercises for losing weight on a stepper will include ligaments with the following steps:

Basic Step;
V-Step;
Step-up;
Curl Step;
Step Kick
L-step.

They can be combined in different ways, adding arm swings and body turns. Basic Step and Step-up are simple steps that can be used as a rest between ligaments. Curl Step – A basic forward step that wraps around the shin.

You can lose weight within 3-4 weeks by performing this complex under the following conditions:

in the first week, do 3 approaches (with each step) for 2 minutes with breaks of 60 seconds;
in week 2, perform 2 sets, spending no more than 3 minutes on each (rest interval - 60 seconds);
in the third week - one 4-minute round and 2 sets of 3 minutes;
for 4 – one 5-minute approach and 2 four-minute ones.

The total duration of classes will gradually increase from 1-1.5 to 2-2.5 hours. You can also add lower abdominal exercises to the complex using a step platform. This could be lifting or spreading your legs.

What do beginners need to know?

Here are some recommendations for beginners:

You need to be prepared for the first lesson to be difficult. A beginner cannot always repeat all the trainer’s movements correctly and without errors the first time. The steps are often confused and the rhythm is lost. But after a few training sessions he will feel much more confident. You shouldn’t give up step training if it doesn’t work out the first time. It's worth trying again.
Clothes must be properly selected. It is better to wear shorts, shorts or leggings. Pants should not pose a risk of falling. You should definitely exercise only in shoes, and preferably in special ones for step aerobics.
You should train no more than 3-4 times a week. The first lessons should not be long, 20-30 minutes is enough. This will help the body prepare for increased stress.
When performing any exercise, first of all you need to monitor your technique. The speed of execution will come with time, but incorrectly performed elements can lead to injuries. During training, the back should be straight, the stomach should be pulled in, the buttocks should be tense, and the knees should be slightly bent. You should try to direct your gaze forward.
Much attention should be paid to the steps. The foot should always be completely on the platform, the heel should not hang down.
The step platform can always be adjusted for yourself; for beginners, a height of 10-15 cm is suitable. When the body gets used to such a load, you can increase the height.
Be sure to drink water before and during exercise. A person loses a lot of water during intense exercise, so the fluid deficit must be replenished. But during training you need to drink in small sips and very little. Some advise drinking every 10-15 minutes of exercise, others - according to their own feelings of thirst.

Aerobics for weight loss: step, dance, at home, reviews

Step aerobics for weight loss: benefits

In addition to the fact that step aerobics allows you to lose weight, it also has a lot of other positive aspects:

Places a certain load on the cardiovascular system.
Gives a load to the muscles of the buttocks and legs, allowing you to increase volume and tone.
Helps cope with cellulite.
Does not require developed coordination of movements, nor the ability to dance.
This is an excellent prevention of osteoporosis and arthritis.
Allows you to combine strength and aerobic exercises at the same time.
During exercise, more kcal is spent than during traditional aerobics.
During exercise, metabolic processes improve.
It is easy to understand, so anyone can easily and quickly comprehend this science.

Aerobics for weight loss: contraindications

It is not recommended to do step aerobics for those who suffer from:

Hypertension. True, if the desire is great, it is best to choose classes with a gentle load.
Varicose veins.
Diseases of the cardiovascular system, kidneys and liver.

Aerobics for weight loss at home

Before you start aerobics at home, you need to purchase a step platform. Buy a stepper that is adjustable in height and has a grooved top. Also, do not forget about comfortable natural clothing, as well as shoes for activities that support your feet.

Aerobics for beginners for weight loss: basic rules

It is also worth learning the following rules:

You should not exercise on a full stomach.
1-1.5 hours before class, drink up to 0.5 liters of water to prevent dehydration.
Before you start exercising at full strength, do a warm-up first - this will reduce the risk of injury.
During exercises, the back is kept straight and the leg muscles are tense.
The movements are not performed abruptly, but rather intensely.
It’s worth doing step aerobics 3-4 times a week. This is quite enough to bring your figure to a toned state.

How to do aerobics for weight loss at home

To perform step aerobics correctly, you can find many educational videos on the World Wide Web, accompanied by which you can understand the principle of the exercises and achieve good results.

Any lesson must begin with a warm-up - just for 5 minutes. walk in one place, making sure to raise your knees high. Then do several sets of extension steps.

Next 5 min. stand on the platform, moving your legs one at a time, as if you were climbing stairs. Finish your warm-up with muscle stretching and jumping jacks.

The following describes the basic exercises in step aerobics for weight loss, which need to be performed for about 7-10 minutes. each.

Step-up. Take a step with your foot on the stepper and transfer the weight of your entire body to it, placing the second one next to it on your toe. Return to the starting position. Legs alternate.
Step-knee. This exercise is done similarly to the previous one, only the second limb must be brought to the stomach, first bent at the knee; it does not need to be placed on the stepper.
Basic step. This exercise is the most ordinary walking, like walking up stairs, only performed on a stepper. When performing this, you should not bend your knees or jump.
Step-kick. They place their foot on the stepper, rise and at the same time make a kick with the other foot, sharply extending it in front.
Shack-back. Stand on the stepper with one foot, transferring the weight of the whole body and the other leg onto it. The latter is simply pulled back. This is a great exercise for the buttocks.
V-step. Perform cross movements with both legs: simply step on the stepper at opposite angles.
Step-kel. In this case, they step on the stepper, straighten up and at the same time bend the second limb at the knee, and touch the buttocks with the heel.

Correctly done exercises will help you quickly achieve the desired result.

The best dance aerobics for weight loss

Can’t find a place for yourself, does boredom and laziness force you to sit on the sofa and not move? Then for you, as well as for those who love dancing and also want to lose weight, such a direction as dancing-aerobics for weight loss is quite suitable.

It includes about 20 styles: so you can find something that suits your soul. If you want something emotional, to “light up”, then Zumba or Latin is suitable for you, which are dances to Latin music combined with strength exercises aimed at the arms, hips, core and buttocks.

If you are young and have irrepressible energy, then dance aerobics for weight loss with street jazz or hip-hop styles is suitable for you. They are also recommended for those who want to get sculpted abs, make strong arms and strengthen the buttocks, since during classes strength exercises are aimed at burning fat and strengthening muscles.

Those who do not tolerate modern rhythms, but at the same time want to maintain a slim figure and also have a chic posture, can try this type of dance aerobics for weight loss, such as Body Ballet, belly dancing, and strip dancing.

The advantage of dance aerobics is that it reduces body fat, fights bad mood, stress, and allows you to learn various lessons within yourself.

Step aerobics for weight loss: reviews

As for the reviews about dance and step aerobics, they are only positive, since thanks to them you can achieve a lot of positive aspects. In addition, with proper execution, normal intensity, and the right approach, a month of training allows you to lose up to 5 kg of excess weight. If we consider individual results, they depend entirely on the physical characteristics of the student, as well as on the quality of the training performed.

How to train?

There are several types of training:

Step for beginners. During training, simple combinations and basic steps are learned. A lot of time is spent setting up the equipment. Each new exercise is repeated many times for better memorization.

Step for advanced. Complex combinations and jumps are already included here. The intensity of the workout is high, and less time is spent on repetition.

Power step. In addition to aerobic exercises, the trainer also includes strength exercises. Dumbbells are used to increase weight. The disadvantage of such training is the heavy load on the knees.

Step with double platform. Two platforms are used in classes.

Dance step. By replacing conventional steps with various dance sequences, step allows you to develop not only endurance, but also grace and plasticity.

Interval step. A combination of interval training and step. Exercises are performed in alternating intervals: high intensity and calm pace.

Intensity

Any step workout differs in its intensity:

Low impact training. Classes are held in a calm mode, normal steps are taken, the pulse rises slightly, you can talk while doing the exercises. Often the warm-up takes place at this pace. In an hour of work you can lose about 200 kcal. If you exercise in this mode, you will not be able to lose weight.

Moderate intensity workouts. The pace of classes is accelerating, it will become more difficult to talk. In an hour of such work you can burn about 400 kcal.

High intensity step workout. The pulse reaches its maximum possible, it is no longer possible to speak, the training takes place at a fast pace. In this case, about 500 kcal are lost. At this intensity, calories continue to be burned after exercise.

Advantages and contraindications

Classes are usually held at a fast pace and are quite intense. Like any other workout, they begin with a warm-up, during which the step platform is not used. Warm-up consists of jumping, bending, running in place and simple gymnastic exercises, the purpose of which is to warm up the muscles and accelerate the heart rate to the working one.

Then the main part of the training begins, during which you step or jump onto the platform with one or both legs at the same time. A good trainer usually gives you whole sequences and combinations of steps that are interesting and not boring to perform. Advanced athletes who want to increase the load even further can use calf or waist weights.

The main workout lasts from 20 to 30 minutes, and then a set of exercises is performed aimed at stretching and relaxing the muscles. This stage is mandatory - it makes the muscles more elastic and reduces soreness.

The effect of training will be further enhanced by a contrast shower - it will relieve tension, give vigor and speed up metabolism.

The main benefits of step aerobics are as follows:

Great mood. Intense movements accompanied by rhythmic music promote the production of serotonin, the body gets real pleasure from the process.
Lowering cholesterol. A sedentary lifestyle leads to the formation of cholesterol plaques on the walls of blood vessels that clog them. Active sports activities do not allow them to educate themselves.
Acceleration of metabolism. With intense training, hormonal levels are naturally regulated and carbohydrate-lipid metabolism is accelerated.
Burning fat tissue. The heart rate during training is in the range that maximizes the active elimination of fat deposits.
Oxygen saturation. Oxygen is directly involved in almost all metabolic processes occurring in the body. The more it is, the more intense various chemical reactions occur.

But such active training puts a serious strain on the body. Therefore, we cannot recommend them to everyone.

Step aerobics is contraindicated for those who have serious problems with joints, varicose veins of the lower extremities, suffer from bronchial asthma and serious disorders of the cardiovascular system. Everyone else just needs to monitor how they feel during training and increase the load gradually.

Reviews about the training

What reviews say about step training for weight loss:

The training is very effective; small results are already visible in the 2-3rd session.
The exercises are interesting and active, the activity lifts your spirits and gives you a boost of energy.
The exercises are easy to do.
The result is perfect legs and buttocks.
You can do step training for weight loss at home.
Coordination, heart and lung function improves.
The muscles become toned.

There are also negative reviews. This is fatigue, contraindications, and does not target the whole body.

Working out at home

You can do step aerobics not only in specialized gyms. This is a type of training that is quite accessible at home. All you need is to purchase a high-quality step platform. A high-quality one, made from durable materials by a trusted manufacturer, is the key to safe training. The classes are held at a fairly high pace, and if the platform breaks during the jump, you can be seriously injured.

In principle, you can use any durable, elevated surface: a sidewalk curb, a stair step, a brick-lined structure. But the step platform is safer because it has a surface with a special anti-slip coating, thanks to which the foot is well fixed on it. It is also height adjustable and is suitable for both beginners and advanced athletes.

During self-training at home, you must:

choose good rhythmic music that you will like and create a good mood;
find and download a video with a ready-made set of exercises, which can then be expanded or modified if desired;
be sure to do a preliminary warm-up to warm up the muscles - for 10-15 minutes;
start with simple exercises and an average pace, gradually increasing it;
constantly monitor your heart rate, which should not exceed 128 beats per minute;
drink water in small sips throughout the workout;
If you feel dizzy or feel any worse, stop exercising immediately.

To lose weight quickly enough, you need at least three classes a week for 30-45 minutes. In combination with the right diet, you can lose up to 5-7 kilograms in a month.