Aerobic step and its role in fitness
Have you ever thought about an easy and popular exercise that leads to fitness? In fact, there is such an exercise! Aerobic step is an Aerobic exercise that is performed by stepping on the step platform and descending from it, which is superficial and simultaneously with upper body movements.
This movement is known as a step exercise, the movements designed for this type of exercise are done at medium to high intensity and are a useful way to burn fat. It also forms the muscles of the legs, thighs and buttocks. If you take nutritional supplements alongside this activity, take proper protein intake seriously, and benefit from Glutamine or other useful amino acids, you will get a great result.
Step aerobics includes easy-to-learn routines and is usually set to happy music with the aim of exercising in the heart rate range. We’ll talk about this useful move and how to do it correctly.
What is Aerobics ?
Aerobics is rhythmic aerobic exercise with music and vibrant form. It involves specific intensity movements that are performed for a certain period of time, and aerobic step is one of its types. The intensity and timing of the movements force the heart and lungs to work more and better.
Aerobic exercise requires more oxygen than normal. As the lungs get more oxygen from the air, the heart rate increases and breathing becomes more effective. Aerobic exercise also burns fat well and results in a good calorie diet.
Purpose of aerobic activities
Aerobic movements include repetitive movements of large muscles, including the muscles of the legs. Activity levels range from moderate to extreme speeds. Movements vary in intensity during exercise. A person can have conversations during exercise.
What is an aerobic step and what is its use?
This type of aerobics causes the muscles of the lower torso, such as the thigh, leg, and buttocks to form. It is also very effective for burning fat and maintaining fitness. Step aerobics puts little pressure on the body because one leg is always on the ground. Other aerobic exercises may put pressure on the knees. Step exercises involve repeatedly stepping on a high surface for cardiovascular exercise. Methods of changing the intensity level of the training level include increasing the height of that high platform. Adjustable equipment allows athletes to perform movements at a beginner level with a height of 4 inches (10.16 cm), an advanced level at a height of 8 inches (20.32 cm) and professional heights from 10 (25.4) to 12 inches (30.48 CM).
History of Stepe aerobics
Aerobic stepe was introduced in the 20th century, and some athletes continued to comment on preventing an injured knee. American Jane Miller, who is credited with developing step training, pointed out on her website that coaches can train athletes by going up and down the stairs of the sports stadium.
The story of Jane Miller’s injured knee. in 1986, the coach led aerobics to the development of step exercises. A physiotherapist advised her to go up and down on a milk box to strengthen her knee muscles. He did not have a box, so Miller used the staircase on the porch of his home in Georgia. When the repetitions became boring, he played the music used during aerobic activities. While listening to music, Miller was inspired to create a training form that combines this movement with the aerobic form.
Having decided to share the workout with others, he placed a bench around the aerobics room at golds Jim in Marietta. Aerobic step exercises became so popular that the bench was cut into smaller pieces so that more people could do the step exercise at the same time.
During World War II, Harvard University defined a fitness test that consisted of the experimental up and down from a raised bench of about 20 inches (50.8 cm). The Harvard stage test asked Fred to take 30 steps for a minute and be tested for between one and three minutes. A person’s heart rate was taken at rest before the test and was re-measured after the test, and useful results were obtained.
Adding weight to step training
Initial step aerobics exercises sometimes involved holding hand weights while walking. Miller wrote on his website that the procedure was discontinued due to the potential risk of damage to the shoulder and elbow joints. Instead, weightlifting was incorporated into the activity in a different way.
In 1991, the circuit Workout stepe Reebok was unveiled. In this type, exercises were performed intermittently between stage exercises and weight training.
Who are the right people for step aerobics?
Step aerobic exercises are easy and doable for most people. Movements are designed for a range of fitness levels. The aerobic step is usually done with music and consists of 120 to 127 beats per minute. The goal of training is to exercise within the desired heart rate range for a certain amount of time. The goal is a beat that the heart must reach during exercise to achieve a cardiovascular advantage. This rate is based on a percentage of the maximum heart rate, a figure based on factors such as age and fitness level.
Suitable sections for doing aerobic step
Since the height of the platform contributes to the intensity of the exercise, beginners should start with a 4-inch (10.16 cm) platform. The 8-inch (20.32 cm) platform is recommended for medium level and is used by people who are more physically fit and have been doing step exercises for eight weeks. The 10-inch (25.4) platform is for advanced stepers, and the 12-inch (30.48 cm) platform is used by an athlete who is tall and fit and skilled in walking.
How to do Step Aerobics
The exercise begins with heating and ends with cooling. Before starting exercises, the body should be such that the shoulders are loose, the pelvis is slightly tilted and the knees are slightly bent. The steps are done with the legs pointing forward. When stepping, the entire leg is placed on the surface. Note that landing on the heel can lead to pain or injury. The person steps towards the center of the platform and is all over the platform.
Step Patterns
Step patterns include the following:
Right and Left main
The initial right-hand movement begins with the person stepping on the platform with the right foot and then involving the left foot. Then the person goes down with the right and then the left. For the main left, the pattern starts at the left foot.
Rhythmic Shape
In the sequence of movements and in the process of performing the steps of the aerobic step movements, a rhythmic and dance mode can be taken according to the music.
Knee movement
Alternating knee lifts are important, with the person walking on the platform with their right foot. The left leg rises to form a 90 degree angle with the knee. The left foot goes down on the floor. The right foot returns to the ground, and the left foot steps on the platform. The right leg rises and forms a 90 degree angle with the knee, and then the foot descends on the floor.
Arm Movements
The biceps ring is involved in this movement, and its pattern can be done by right, left, or alternating knee elevation patterns.
This movement begins with straight arms and hands tied in a fist. When the foot is on the platform, the elbows are bent, as the arms are bent towards the chest. When both feet are on the platform, the arms are straightened.
The arms are bent when the first leg is lowered.
Preparing to perform stepe movements
Before starting a proper step aerobics program, it is necessary to consult a trainer or a specialist person, and even a doctor, to ensure the right health and conditions for this type of exercise. This is especially important for people with areas of heart and lung disease.
Note that wearing the right shoes is important for aerobic activity and should not do step aerobics when a person is barefoot.
Aerobic shoes
The American Academy of foot sports medicine (APSMA) recommends aerobic shoes for aerobic step movements. These shoes provide sufficient cushioning and shock absorption to compensate for the pressure applied to the foot, which is much higher than the pressure applied when walking. According to APSMA studies, this impact affects 26 bones per foot.
Step platforms for step Practice
Stair platforms are usually rectangular and made of hard plastic. Aerobic stepes with softer material are also used for this activity. Some platforms have a slip-resistant surface made of materials such as rubber. These equipment may also have risers to adjust the height of the platform.
Is there a risk of Stepe Aerobics?
Step aerobics, like many sports, is not suitable for everyone. When a person is heart and lung healthy and has no muscle problems, they can do this beneficial activity, provided they perform the steps correctly and avoid excessive knee stretching. In addition, athletes should maintain their speed when doing Step Aerobics at the gym or at home.
The coach and other people who play the sport professionally are more physically fit, so trying to keep up with them is not necessary or safe.
In addition, pregnant women need to consult a doctor about whether or not to do this activity and take precautions when performing stepe aerobics.
Last word
Step aerobics is an easy and popular exercise that provides the health benefits of an aerobic exercise without the adverse effects of strenuous activity on people.
This type of aerobic is good for the heart and lungs while burning calories. In addition, step training shapes and strengthens the upper and lower muscles of the body, especially the muscles of the buttocks, thighs and legs.