If the desire to lose weight (by the summer or just so) was a sufficient motivation for repeatedly chasing yourself into training, we all long ago would have walked sporty and slender. And it's not even in laziness. The problem is that the goal looms somewhere in the distance, but with the means to achieve it, one has to deal with daily. Say, doing monotonous exercises in the gym is not that much fun. Moreover, we are all by definition different: someone is able to love sports by themselves, and someone simply is not given. Similarly, not all are music lovers or book lovers. But if at least one favorite book or song is under the power to find everyone, probably, with the sport the situation is exactly the same. If you are still at a crossroads, why not try step aerobics?
This is a relatively new direction in fitness, which appeared in the late XX century. The English word "step" means step or step - it was the usual steps American American Gene Miller used when she tried to regain mobility to her knee after suffering a trauma. And as a result, she created an excellent rehabilitation program, and then a kind of fitness suitable for a variety of purposes. Do you want to lose weight, bring muscle tone, improve your body or just do something for a good mood - step aerobics will suit you.
Of course, it's not very convenient to train on ordinary steps, as Gene Miller originally did. That's why a special step-platform was developed. This, we can say, is such a convenient and multifunctional step, by means of which the standard aerobics class is completely transformed. Worth this pleasure is not as expensive as you might think. Meet the 2000 rubles is quite feasible, and for the most economical there are options worth just over 1000 rubles. The width of the step-platform depends on the model. Cheap are often narrower, about 27 cm, but those that are more expensive, usually wider - from 40 to 50 cm. The height of the platform for most models can be changed to suit their needs. Beginners are advised to choose 15 or 20 cm, but "veterans" step aerobics should raise the bar to 30 cm. Please note that cheap platforms often do not allow you to specify a height of more than 10-15 cm, which means that in due course you will have to purchase a simulator more expensively.
Variants of various steps using the platform enthusiasts counted at least two hundred, and in fact the only limitation is your own imagination. No one will prevent you from including in the training your favorite dance moves, combining them with standard steps. If you are engaged in a fitness club, then the coach, most likely, will also try to make the training as diverse as possible.
So, why is step aerobics so good and why is it popular in many countries?
1.This is an excellent cardio, very similar to conventional aerobics, but with one important difference. Using the step-platform adds to the usual movements of the up and down movements, which transforms even the most standard exercises and increases the load. This means that you can achieve better results in less time.
2.With due diligence in time you will become a proud owner of elastic priests and slender legs - and this is the minimum. Performing exercises on different muscle groups, you can "pump" the whole body.
3.You will not even notice how you will become sturdier and more plastic. But step aerobics has a beneficial effect on the health of not only the cardiovascular and respiratory, but also the nervous system. Over time, you will realize that you have become much more energetic, and the mood is at a consistently high level.
4.Scientists came to the conclusion that aerobics classes can be considered a good prevention of osteoporosis (and this, among other things, an urgent problem for women, especially after the onset of menopause) and arthritis.
5.If there was not a suitable fitness club nearby or you just do not like to train in a company of strangers, you can do step-aerobics at home. It is enough to purchase a special platform for which you can find a place even in the smallest apartment - unlike, say, a stationary bike or a treadmill. Train comfortable sneakers, turn on your favorite rhythmic music - and you are ready for classes! If you do not know the movements and are afraid to experiment with different steps yourself, at your service are countless free video tutorials on the Internet. If you want, you can also purchase a paid course.
6.Depending on the intensity of training step aerobics can burn from 250 to 500 kcal per hour.
7.You do not have to miss the workout during training. Despite the fact that it is aerobics, it feels closer to dancing, especially if you are doing your favorite music tracks. Time flies completely unnoticed, even if during normal training you have to force yourself to continue your studies.
8.If suddenly you are doing sports professionally, step aerobics will suit you as a warm-up.
Begin with the simplest exercises and 20-minute training. As soon as you understand that you feel comfortable, the load can be increased. Comfortable shoes with a spring sole are an important condition for safe training. Do not go barefoot even at home, otherwise you risk injuring ankle joints. Take care to follow the steps at the expense of the muscles of the legs, not the back. For beginners, such a remark may seem strange, but you will understand its value when you start to practice. And remember that too frequent training will not bring the body benefits. The optimal number is two or three per week.
If your goal - not just the recovery of the body and maintaining a physical shape, but also losing weight, then make sure that your workouts last at least 30 minutes. For those who attend a fitness club, this is not a problem: a standard lesson lasts about 45 minutes or even an entire hour. But at home it is better to look at the clock so as not to end too early. And be sure to watch for food. When overeating and abuse of chips and sweets, even the most intense and prolonged workouts can not lead to weight loss.
Step aerobics has contraindications! If you suffer from varicose veins, cardiovascular diseases (eg, arrhythmia or angina pectoris), spine, joints, or other chronic diseases, do not start training without consulting your doctor.