Introduction
If you’ve always thought of a stepper as just another piece of equipment, you’re about to change your mind. Because, in our opinion, it is a must, especially if you are trying to lose weight!
A stepper is mostly used as part of an aerobic workout, and it is one of the most exciting and effective ways to burn a tonne of calories in minutes.
Isn’t this too wonderful to be true? The best part is that, despite their low-impact nature, these workouts will quickly raise your heart rate and metabolic rate. That means you won’t have to struggle with aching muscles or work out for hours on end to lose weight!
The Benefits of Step Aerobics
Step aerobics offers all of the advantages of a high-intensity cardio workout while being gentle on your joints. It improves cardiovascular health and general fitness by raising strength, lowering fat, and decreasing body fat.
It also burns calories, making it a fantastic technique for maintaining your ideal body weight. Step aerobics has even been shown in research to increase mood and energy levels.
The exercises will stretch and strengthen your legs, upper body, and core. They also aid in the development of balance, coordination, and agility. The social component of a group lesson may be beneficial in terms of forming new relationships and raising motivation.
Step aerobics can help you manage your blood pressure and diabetes. This low-impact exercise can help people with osteoporosis or osteopenia increase their bone strength. During a step class, people with arthritis can use a chair or a sturdy item for extra balance.
Step aerobics workout programme
Step aerobics simply requires a step or platform. Some of these moves can be practised independently to acquire confidence before enrolling in a class, or they can be included in your regular home practice.
Here’s a method for creating your own prime. Alter your sides and try not to stand on the same foot for more than a minute at a time.
Basic right
- With your right foot, take a step forward.
- With your left foot, take a step forward.
- With your right foot, take a step back.
- With your left foot, take a step back.
Basic Left
- With your left foot, take a step forward.
- With your right foot, take a step forward.
- With your left foot, take a step back.
- With your right foot, take a step back.
Turnstep move
- Start by standing sideways on the step.
- Step forward with your right foot.
- Turn as you place your left foot on the step.
- Take a right-footed step down.
- Bring your left foot down to meet your right foot.
A- step forward
- Begin by standing sideways close to the bench.
- With your right foot, take a step up to the centre of the step.
- Raise your left foot to meet your right.
- With the right foot, take a step down and back to the opposite side.
- Bring your left foot up to meet your right.
Across the top move
- Move across the top
- Begin by turning sideways.
- With your right foot, take a sideways step up.
- Step forward with your left foot.
- With your right foot, step off the other side of the step.
- With your left foot, take a step down.
- Tap up.
- Step forward with your right foot.
- Step up and tap the left foot on the step.
- With your left foot, take a step down.
- Take a right-footed step down.
Charleston
- Step forward with your right foot to the step’s left side.
- Step forward with your left foot, raising your knee, kicking or tapping the floor.
- Step back with your left foot.
- Take a step back and lunge back with your right foot.
- Turn the hop.
- Step up with your right foot while standing sideways.
- Raise your left knee and pivot on the ball of your right foot.
- Place your left foot on the other side of the step.
- Step down with your right foot to meet your left foot.
- Step up with your right foot while standing sideways.
- Step your left foot in front of your right.
- Step off the far side of the step with your right foot.
- Start with your left foot.
Marching stepper
- As is customary, we begin with a little warm-up. Following that, we begin the stepper HIIT by marching.
- All you have to do is alternately raise your feet on the stepper and lower them.
- Your left foot goes up first, then your right foot, then your left foot falls, and your right foot follows.
- It’s as if your feet are forming a V. Once you’re familiar with the workout, get into a rhythm and move quickly.
- Perform this exercise for five minutes.
Squat and pop over
- Let’s take it up a notch, ladies! You must perform a squat popover.
- No, it’s not as difficult as it sounds. You must be on the stepper, hop to the other side, and squat.
- Here’s how to succeed. Squat first, with your right foot on the floor and your left foot on the step, with your left-hand fingers lightly touching the step.
- Leap into the air, landing on the opposite side with your left foot and hand on the step.
- Reverse the manoeuvre quickly to return to the starting position. That is one repetition. Do this as quickly as you can.
- Perform at least 50 repetitions on each side.
Step forward and raise your knees
- We know you’re already sweating, but don’t worry, the following one will have you burning calories even quicker.
- For this action, place one foot on the stepper and perform a high knee, bringing it up to your chest level with your other leg.
- There are two ways to go about it: alternate legs or complete all of the reps for one leg before moving on to the next.
- Perform at least 50 of them for each leg.
Back to the fundamental stepper
- This one may be termed simple, but it will help you increase your heart rate so that you sweat like a pig and drain those toxins out of your body.
- Just keep in mind that you must complete this task quickly.
- To accomplish this, keep your foot moving fast and alternately on the stepper. Make it a point to do it for at least a minute.
Sidestepper
- This one is devoted to your core. Place your stepper vertically, with your left foot on the stepper and the other on the ground.
- Maintain a straight posture. Put your left foot on the ground with a hop (on the left side of the stepper). The stepper will lift your right leg.
- To strengthen your upper body, try to contact your left foot with your right hand while your left foot is down. Try to finish it quickly.
- Make at least 50 on each side.
Advice
Make use of a non-slip surface
Use a non-slip board for safety.
Do not employ the step
Remember that you may complete these techniques on the ground without using the raised surface. Step and move with the same intent as if you were stepping up. You can still get excellent exercise.
Change the height of your step
Depending on your fitness and ability levels, the height of your step might range from 4 to 10 inches. Reduce the height if you are in pain or discomfort.
When your weight is on this leg, choose a height that does not cause your knee joint to bend more than 90 degrees. Avoid overextending your knees or spine.
Form and posture should be practised
By gently engaging your abdominal and gluteal muscles, you can maintain healthy posture and alignment. Maintain a high chest while drawing your shoulders back and down, tucking your pelvis slightly under. Maintain a straight and relaxed neck.
Make use of your ankles and legs
Bend from your ankles rather than your waist to take a step. Step up by pressing hard into your planted foot and lifting the other. This keeps your lower back from becoming overly stressed.
Take a full step
Place your full foot on the step, leaving no part of your foot hanging over the edge.
Step gently
When walking, avoid pounding your feet. Take little, gradual moves.
Take baby steps
Step down with your feet one shoe length away from the platform and press into your heels for shock absorption. Press onto the front of your foot if a move asks you to take a step back.
Acquaint yourself with the footwork
Before you add anything else, be sure you have a firm grasp on the footwork. Begin in a beginner class until you feel comfortable enough to advance your practice.
By using your arms, you can increase the difficulty
When studying footwork or working on your cardio and stamina, keep things simple by keeping your hands on your hips or at your sides. If you need more cardio, add arm exercises to your routine.
Some classes make use of jump ropes, resistance bands, and kettlebells. You can increase the difficulty by incorporating arm movements and using ankle or hand weights. All of these, however, should be used with caution because they have the potential to cause harm.
The ultimate focus
Step aerobics’ longevity and popularity speak for themselves. Try a step aerobics class if you want to add a fun, social workout to your regimen. Get into the flow and enjoy yourself.
You may begin to like it and notice that time passes fast as you get all of its benefits. Include step aerobics in a healthy lifestyle that includes lots of exercises, nutritious food, and stress-relieving activities.
Before beginning any new exercise programme, consult with your doctor, especially if you are taking any medications, have any health issues or injuries, or intend to participate in a high-intensity class.