Step ups are a type of strength training for your legs, thus they are also great for cyclists and runners because it will complement any cycling or running routine. Turn as you bring the left foot up onto the step. You can engage in moderate step aerobics which is classified as low impact or you can step things up, make your routine more intense, and turn your step aerobics routine into a high impact affair. If you have never tried step aerobics before, you might want to start soon because the benefits are numerous! Step up to the center of the step with the right foot. The height of your step can range from 4 to 10 inches high depending on your fitness and skill levels. A really great part about step aerobics is that it can help increase your mental health. You probably know aerobic exercise as cardio. This article tells you whether you can lose weight by walking 1…. A-Step. To step up, bend from your ankles rather than your waist. Mental Health. Others fit in 10 minutes of exercise several times a day. It can be done just about anywhere with only equipment a step/sturdy chair/bench, and some optional weights. When stepping down, place your feet no further than one shoe length away from the platform and press into your heels for shock absorption. One of the reasons as to why it is so great for your leg muscles is because step ups are a unilateral movement. 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. Working out with an aerobic stepper is great for your overall fitness, improving your health one step at a time. Sit at the top of the stairs with … However, for people that already suffer from bone and joint problems such as osteoporosis, high impact exercises like running can cause more harm than good. You can make it more difficult by using ankle or hand weights and incorporating arm movements. The program has many benefits, since the stepping platform can create several options for diversifying one’s aerobic routine. The next reason as to why you should try doing step aerobics is because it helps to increase your musculoskeletal health. People with osteoporosis or osteopenia can do this low-impact exercise to improve bone strength. Stair-stepper machines provide aerobic exercise. Keep reading to discover five specific health and fitness benefits to be reaped by taking your next workout one step (upwards) at a time. Exercise of any form including step aerobics causes your brain to release chemicals known as endorphins. Keep reading and find out why you might want to start doing some step-ups on a regular basis! Being overweight or even obese can cause bone and joint issues, heart problems, lung issues, stroke, diabetes, and even more. Thanks Justin for the mountain comment. Without enough endorphins, you might become depressed, tired, and you may be severely affected by things like stress and anxiety. Step the left foot up in front of the right. Step backward and lunge back with the right foot. A more efficient heart means that you have a decreased chance from suffering from heart and artery diseases and will also improve your workout results. Step up with the left foot. The most common height is 8 inches. The constant strain and pressure caused by weight bearing exercises stimulate your bones to create more bone cells, thus increasing their density, size, and strength. 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. Yet this is only true for people that have healthy joints to begin with and may actually make them stronger. Step aerobics will increase the amount of human growth hormone that your body produces, therefore also increasing your metabolic rate. Losing Sleep During COVID-19? Experts say cardio, strength training, and yoga done during the day can help you sleep better, especially during the COVID-19 pandemic. Healthier bones are great because they make you more mobile, help you balance better, and of course combat the effects of degenerative bone diseases too. People with arthritis can use a chair or stable object for extra balance during a step class. If and when you want more cardio, add arm movements into the routine. The same is true for beginners who are not used to strenuous exercise. First of all, people of all fitness levels can engage in step aerobics because it can easily be modified. You may start to truly enjoy it and find the time passing quickly as you reap all of its benefits. The result is that you improve the symmetry of your leg musculature. Stand sideways and step up with the right foot. Several studies have shown that engaging in 1 hour of step aerobics is roughly equal to running 7 miles. 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. Stepping up and down in a variety of ways may not seem all that beneficial to your health, but that is not quite so. Step aerobics has been well loved for many generations for both health and fitness benefits they provide. Endorphins are the things which make you feel happy, give you a sense of elation, and make you feel more satisfied with everything. You can also do it on your own as long as you have an adjustable step or a similar item to use. Place the step box vertically in front of you. Or you can replace one of your weekly cardio sessions with 30 to 60 minutes of stepups at the appropriate box or step height. It is shown that a 45 minute of step aerobics can help you burn up to 450 calories. Don’t pound your feet when stepping. It’s a great way to strengthen your leg muscles. Bring the left foot down on the other side of the step. The moves target your legs, upper body, and core, building strength and flexibility. Adding step classes to your routine can up the ante in terms of these health benefits. 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. Step aerobics is helpful in managing blood pressure and diabetes. Use a height that doesn’t cause your knee joint to bend more than 90 degrees when your weight is on this leg. This article explains how to start working out and stick to it in the long run. This is because weight bearing exercises such as stepping up and down like with step aerobics forces your bones to generate more mass. Does Walking 1 Hour Every Day Aid Weight Loss? All Rights Reserved. Benefits of Step Aerobics 10 Reasons to Love Step Aerobics. The balance benefits of single leg exercise is vital for … The step up is a unilateral leg exercise, which means that you train each leg independently. Step aerobics is also very versatile because you can do it virtually anywhere. Keep your neck straight and relaxed. Our website services, content, and products are for informational purposes only. This article explores the top 10 benefits of regular exercise, all based on science. They also improve your balance, coordination, and agility. This stair exercise starts at the top of the stairs. © 2005-2021 Healthline Media a Red Ventures Company. 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. Some classes use jump ropes, resistance bands, and kettlebells. Step down and back to the opposite side with the right foot. Remember, you can also leave out the raised surface and do these moves on the ground. We don’t mean jogging 7 miles, we mean running 7 miles at a very fast pace. The benefits of step aerobics are actually quite diverse and pretty big too. Simply stepping up and down onto some steps for 45 minutes will let you burn up to 450 calories and will keep you looking great. Anabolic window refers to the short time after training when your muscles are repairing and recovering. The other great part about step aerobics is that it is very easy to do. You can still get a great workout. One convenient thing about step aerobics is that it can actually come in the form of both a high impact and low impact exercise. 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. Sure you can buy a stepper to use, but you can also use something as simple as the stairs in your home, thus making it very cost efficient. 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. The step-up exercise offers you a great way to improve your physical fitness and body composition. Get into the groove and have fun with it. Step aerobics not only lowers cholesterol levels and improves cardiovascular health;this routine also promotes better sleep, reduces stress, and calms the mind. Step aerobics, especially performed together by a group of fitness enthusiasts, can be a hoot. Benefits of Step Aerobics: It’s an excellent way to improve your cardiovascular fitness. The research is mixed on what is best. Step aerobics is a classic cardio workout. 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. All rights reserved. It t is practiced worldwide by millions of people because it offers a great cardio workout for which one does not need any expensive equipment. Research has even shown that doing step aerobics can boost mood and energy levels. You’ll burn … Alternate sides and don’t use the same leading foot for longer than a minute. Step aerobics is a great way to stay in shape and help reduce the risk of all of those health problems. One of the biggest benefits of engaging in step aerobics as a primary form of exercise is that it is low impact. Thanks to the nature of step aerobics it can be both of those things. All you need to do step aerobics is some type of step or platform. A simple step up routine will train your heart, lungs, bones, muscles, and much more. The workout involves the use of a platform that is four to 12 inches high. If your walking pace isn't speedy enough to qualify as moderate-intensity exercise, those steps still help prevent the problems that can occur from sitting too much during the day. Call us today @ 305-521-4575. When it comes to aerobic exercise, step aerobics is one of the best options out there. This machine has many benefits from weight control to cardiovascular workout and is easy to store at home. If you want to burn as many calories as possible you need to step up and down faster, plus you need to increase the height of the steps as well. 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. There are some studies which show that high impact exercises are good for the joints and can make them stronger, which may be true in some cases. Step aerobics is an up-tempo way to get your heart pumping and stay fit. Step the right foot off the far side of the step. If you haven’t it might be time to look into it. January 24, 2011 by Michele Bell. Sometimes called stair steppers, stair machines, or step machines, the designs of these machines – as well as the cost – can vary. Regardless of fitness level or skill, participants should not exercise on a platform height that causes the knee joint to flex deeper th… If you … Starting at a deconditioned state I’ll focus on squats and split squats first before adding step ups. Begin standing next to the bench, facing sideways. A really great part about step aerobics is that it can help increase your mental … 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. More blood being pumped to your muscles at an increased efficiency means that your muscles are getting more oxygen. Have you ever heard of step aerobics? Begin with a low step and follow our instructor as they coach you through the options. Weight loss. This prevents you from putting too much stress on your lower back. Step and move with the same amount of purpose as if you were stepping up. Beginners can go slow and not have the stepping level up too high or fitness experts can go full speed and elevate the stepping platform as high as possible. And as I’m sure you could imagine, doing an exercise on one leg also … If you’re looking for a fun, social workout to add to your routine, try a step aerobics class. Adding any regular activity to your routine is beneficial. This is a high-intensity exercise that combines cardio with weight training to provide for a great workout. Here are 13 reasons to add cardio into your routine, plus…, You can reduce your muscle mass by doing the opposite of what you would do to increase muscle mass: Consume fewer calories, use lighter weights and…. Aerobic exercises can help improve your…, Doctors recommend 150 minutes of moderate aerobic exercise a day, but what are the benefits? If a move requires you to step further back, press into the front of your foot. Keep your chest lifted as you draw your shoulders back and down, tucking your pelvis slightly under. 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. Not to mention that you can do these exercises by yourself or you can take a class too. Since step aerobics involves using your legs for the vast majority of the routine, your leg strength will greatly benefit from them. The benefits of step aerobics can be reaped by everybody. The staying power and popularity of step aerobics speaks for itself. It’s one of the best weight-loss exercises among gym activities. Step aerobics is a weight bearing exercise, the type of exercise which is best for increasing bone mass and bone density. The social component of a group class can be beneficial in forging new connections and may help to raise motivation levels. Stand to its left. Exercise is incredibly good for you, but getting started can be tough. Healthline Media does not provide medical advice, diagnosis, or treatment. Here’s Tips on How and When to Exercise That Can Help, The Pros and Cons of Running on an Empty Stomach. Step and high-step workouts have a variety of fitness benefits. Check out its benefits below to see some key advantages of implementing step ups into your routine. It’s when the exercise feels impossible to finish. These proteins break down both the calories that you ingest as well as the fat which is already stored on your body. In other words, engaging in step aerobics will let you eat more, burn more fat, and keep more weight off with ease. Working out the bones causes them to grow. In other words, doing step aerobics can increase your bone health and ward off problems in the future. The "step" is a 4-inch to 12-inch raised platform. One of the things which step aerobics is best for is your cardiovascular health. Aerobic activity keeps individuals healthy and helps to increase immune systems. #1. 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 low impact. Aside from that, you'll gain a whole host of health benefits. Step down backward with the left foot. Step aerobics burns a lot of calories, thus keeping them off of your belly and waistline. Deconditioned individuals should begin on 4-inch steps, while highly skilled and experienced steppers can use 10-inch steps. Step aerobics for weight loss comes with many benefits to your health including helping you burn belly fat while exercising and building cardiovascular fitness needed to move on to more advanced forms of aerobic exercise. Plus, there’s a certain “fun” factor to doing a step workout – the music and the constantly changing movements are never dull. It also burns calories, making it an ideal way to maintain your target body weight. The more you exercise the more of these proteins your body produces. 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. Step aerobics is a cardio workout that evolved from basic aerobics instruction in the 1980s. Doing this choreographed cardio workout as part of a group exercise class can help build motivation and create a sense of community. Here is how…, Walking is great for your health, but how much do you need to walk to aid weight loss? People who have weak ankles or knees or for those who suffer from degenerative bone diseases definitely want to engage in low impact exercises as opposed to high impact ones. Consider these benefits and factors before you add step … Use soft steps. In addition to being a good cardio workout, step aerobics offers these additional benefits: Strengthens the lower extremity muscles; Improves balance ; Imitates functional movements ; I was pessimistic that step aerobics would be as good as my other workouts like spin. The final benefit of step aerobics that we want to talk about has to do with the fact that it is very versatile. They offer a good cardiovascular workout that’s not repetitious like jogging on a treadmill or using an elliptical machine can be. Even better, aerobic step workouts are super easy on your joints since they are a low-impact weight-bearing exercise. Having a healthy body weight is, of course, essential for a number of different reasons. High-impact step aerobics is one of the best ways in which you can burn fat and lose weight. The step up is an exercise that is perfect to be modified to create a challenging workout for anyone. For step aerobics you can use a specialized stepping block, your stairs, or even a sturdy box too. With a stepper, a ledge, or a sturdy box, you can engage in step aerobics pretty much wherever you want. Here’s a routine that you can use as a base to build your own program. Step down with the right foot to meet the left. Step aerobics and benefits . What is a “Pain Cave” and How Do You Power Through It in a Workout or Race? Don’t hyperextend your knees or spine. Start in a beginner class until you get the hang of it and want to advance your practice. It can include activities like brisk walking or cycling. Aids sleep. Since step aerobics is a form of cardiovascular exercise and weight bearing exercise, the number of calories that you burn with a good routine is outstanding. Aerobic exercise of any kind provides many health benefits, depending on the intensity, duration and frequency of your workouts. Improve Symmetry & Balance. Step aerobics is a form of exercise that involves stepping up and down onto a stationary block. Another benefit to be had from engaging in step aerobics and other forms of cardiovascular exercise is that your metabolism will increase drastically. I’m 60 and training for hiking. It improves overall fitness by building strength, reducing fat, and boosting your cardiovascular health. During an intense workout, the “pain cave” is the point of physical and mental fatigue. 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. Therefore step aerobics causes your muscles to have more stamina, to grow quicker, and to recover faster too. One of the biggest benefits that you can get from doing step aerobics is that it will help you lose a ton of weight. 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. Sure, step aerobics is a fun workout but don’t underestimate its health benefits! Bring the left foot down to meet the right. Press firmly into your grounded foot as you lift the other to step up. Your musculoskeletal health has to do with the density and strength of your bones, hence the word skeletal being present. Step aerobics has all the benefits of a high-intensity cardio workout without putting stress on your joints. An ASFA Step aerobics certification allows you to teach one of the most popular forms of group fitness instruction!! Plus if you burn more calories than you consume, you will also burn off existing fat. Make step aerobics a part of a healthy lifestyle that includes plenty of exercise, a healthy diet, and stress-reducing activities. Using a stepmill or a stepper has significantly less impact on your body than … Exercising regularly has many benefits for your body and brain. The feel happy chemicals produced by your brain during exercise help to combat all of those mental issues. Step aerobics is great for everybody so you might just want to give it a try. Thanks Carl for step-up focus. Lower the height if you experience pain or discomfort. However, all of these should be used with caution since they can lead to injury. All you need is comfortable workout clothes, supportive shoes, a drink bottle and a sweat towel. You can do some of these moves on your own to gain confidence before joining a class or make them part of your regular home practice. In essence, step aerobics makes your heart and lungs much healthier, thus reducing the chance of cardiovascular related illness and improving the way you can work out at the same time. Place your entire foot on the step without any part hanging over the edge. It will take 5-10 classes to really get your ‘step legs’. Raise the left knee as you pivot on the ball of the right foot. Learn about the many benefits of step aerobics to determine if it is the right type of exercise for your fitness goals. This platform is alternatively stepped off and on from in order to raise heart rate and work muscles. Step Aerobics is a form of aerobic exercise that involves the use of an elevated platform also known as “the step”. Place your right foot on … Step off the other side of the step with the right foot. It's lasted for decades for a simple reason: It delivers results. Make sure you have a solid handle of the footwork before adding in anything extra. Step aerobics and step ups are great because they utilize virtually every leg in the muscle, therefore making it one of the best ways to increase leg strength. You may not think that bones can do that, but it’s actually more or less the same process as muscle growth. If you’re having trouble sleeping at night, try cardiovascular exercise during your … 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.. What Are the Benefits of Aerobic Exercise? 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. Things like cardiovascular health, mental health, bone strength, and muscle strength are just a few of the many benefits that you can reap from this type of exercise. But is it real? There are a vast variety of step aerobic exercises that you can do including the basic step, the tap up, the grapevine, the repeater, the “A”, “I”, and “V” steps, the corner to corner, and the turn step too. Talk to your doctor before beginning any new exercise program, especially if you take any medications, have any health concerns or injuries, or plan to do a high-intensity class. Whether you run on an empty stomach or have a snack beforehand is really up to you. Of course, forcing your cardiovascular system to work at an increased rate means that you are training it to be better and stronger. One of the common benefits includes an increase in intensity, resulting in a more effective workout. Copyright 2021 © Fit&Me. Step forward with the left foot and raise your knee, kick, or tap the floor. Step Aerobics Helps Lose Weight As you get older your body produces less human growth hormone, thus spurring on the aging process and also decreasing your metabolism. Bring home the best step machine from Cricket Stepper today and perform a variety of exercises with good results. It can also improve your sleep quality and mental health. Step forward with the right foot to the left side of the step. Types of Step Machines Stepmills Step Aerobics is a fantastic way to get both your lungs and your heart to work at an increased rate. Crab walks. A high-intensity exercise routine can also increase your body’s production of HGH or human growth hormone. Step onto the step with the right foot. Step down backward with the right foot. Step aerobics will tone your muscles and definitely make your glutes look better too. Your metabolism functions by producing proteins which break down fats in your body. 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. Beginners and experts, men and women, young and old, everyone can engage in this type of exercise and get all of the advantages from it. People suffering from depression, anxiety, and other mental issues may greatly benefit from engaging in exercise such as step aerobics. An exercise step will be … It can be done in your home, at the gym, on the sidewalk, or in a park as well. This type of exercise is also great because it is very cheap. Some simple step aerobics will train your heart, a muscle, to be more efficient and to pump blood throughout your body much easier. 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. 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. Maintain good posture and alignment by gently engaging your abdominals and gluteal muscles.