The most common height is 8 inches. Step up with the left foot. Being overweight or even obese can cause bone and joint issues, heart problems, lung issues, stroke, diabetes, and even more. You can still get a great workout. It can be done just about anywhere with only equipment a step/sturdy chair/bench, and some optional weights. It is shown that a 45 minute of step aerobics can help you burn up to 450 calories. This stair exercise starts at the top of the stairs. This prevents you from putting too much stress on your lower back. Losing Sleep During COVID-19? This is a high-intensity exercise that combines cardio with weight training to provide for a great workout. As you get older your body produces less human growth hormone, thus spurring on the aging process and also decreasing your metabolism. Place your entire foot on the step without any part hanging over the edge. 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. Without enough endorphins, you might become depressed, tired, and you may be severely affected by things like stress and anxiety. Step aerobics is a classic cardio workout. Benefits of Step Aerobics: It’s an excellent way to improve your cardiovascular fitness. Bring the left foot down on the other side of the step. They offer a good cardiovascular workout that’s not repetitious like jogging on a treadmill or using an elliptical machine can be. We don’t mean jogging 7 miles, we mean running 7 miles at a very fast pace. Don’t pound your feet when stepping. You probably know aerobic exercise as cardio. Your musculoskeletal health has to do with the density and strength of your bones, hence the word skeletal being present. Even better, aerobic step workouts are super easy on your joints since they are a low-impact weight-bearing exercise. Step onto the step with the right foot. It can be done in your home, at the gym, on the sidewalk, or in a park as well. Begin standing next to the bench, facing sideways. 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. The more you exercise the more of these proteins your body produces. The "step" is a 4-inch to 12-inch raised platform. Step aerobics is a weight bearing exercise, the type of exercise which is best for increasing bone mass and bone density. 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. Some simple step aerobics will train your heart, a muscle, to be more efficient and to pump blood throughout your body much easier. 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. Yet this is only true for people that have healthy joints to begin with and may actually make them stronger. They also improve your balance, coordination, and agility. Not to mention that you can do these exercises by yourself or you can take a class too. Begin with a low step and follow our instructor as they coach you through the options. With a stepper, a ledge, or a sturdy box, you can engage in step aerobics pretty much wherever you want. Call us today @ 305-521-4575. Make step aerobics a part of a healthy lifestyle that includes plenty of exercise, a healthy diet, and stress-reducing activities. 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. Aside from that, you'll gain a whole host of health benefits. 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. It also burns calories, making it an ideal way to maintain your target body weight. © 2005-2021 Healthline Media a Red Ventures Company. Exercising regularly has many benefits for your body and brain. 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. It can also improve your sleep quality and mental health. January 24, 2011 by Michele Bell. Use a height that doesn’t cause your knee joint to bend more than 90 degrees when your weight is on this leg. 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. 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. Consider these benefits and factors before you add step … Regardless of fitness level or skill, participants should not exercise on a platform height that causes the knee joint to flex deeper th… Therefore step aerobics causes your muscles to have more stamina, to grow quicker, and to recover faster too. Don’t hyperextend your knees or spine. Working out the bones causes them to grow. You may start to truly enjoy it and find the time passing quickly as you reap all of its benefits. Keep reading and find out why you might want to start doing some step-ups on a regular basis! And as I’m sure you could imagine, doing an exercise on one leg also … Lower the height if you experience pain or discomfort. It’s one of the best weight-loss exercises among gym activities. People with arthritis can use a chair or stable object for extra balance during a step class. Keep in mind that the number of calories burned from step aerobics does depend on the intensity of your routine, but even a simple routine can burn several hundred calories. I’m 60 and training for hiking. 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. Exercise is incredibly good for you, but getting started can be tough. Others fit in 10 minutes of exercise several times a day. Step and move with the same amount of purpose as if you were stepping up. You can make it more difficult by using ankle or hand weights and incorporating arm movements. However, all of these should be used with caution since they can lead to injury. 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. Whether you run on an empty stomach or have a snack beforehand is really up to you. Step aerobics will tone your muscles and definitely make your glutes look better too. You can also do it on your own as long as you have an adjustable step or a similar item to use. Make sure you have a solid handle of the footwork before adding in anything extra. 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. All you need is comfortable workout clothes, supportive shoes, a drink bottle and a sweat towel. Step aerobics is a form of exercise that involves stepping up and down onto a stationary block. 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. Aerobic exercise of any kind provides many health benefits, depending on the intensity, duration and frequency of your workouts. The height of your step can range from 4 to 10 inches high depending on your fitness and skill levels. Step up to the center of the step with the right foot. 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. The moves target your legs, upper body, and core, building strength and flexibility. Starting at a deconditioned state I’ll focus on squats and split squats first before adding step ups. 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. The workout involves the use of a platform that is four to 12 inches high. Alternate sides and don’t use the same leading foot for longer than a minute. 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.. This machine has many benefits from weight control to cardiovascular workout and is easy to store at home. Step down with the right foot to meet the left. 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. If you’re having trouble sleeping at night, try cardiovascular exercise during your … 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. Performing a step aerobics workout is a smart way to raise your heart rate -- which produces a stronger cardiovascular system -- and to burn calories. It’s when the exercise feels impossible to finish. 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