The benefits of step aerobics for women’s health and beauty

The content of the article

• Cardiovascular system
• Fast fat burning
• Strengthening the joints and ligaments
• Muscle tone
• Coordination development
• Leg and buttock lift
• Good mood

Step aerobics is a classic cardio workout. A set of exercises is performed rhythmically to energetic dance music. For classes, you need a step platform – a step with adjustable height and a non-slip surface. Such training will help strengthen muscles and the cardiovascular system. You can do it in the gym with a trainer or on your own at home.

Cardiovascular system

Aerobics on the steppes is useful for the full work and health of the heart and blood vessels. Ascent and descent in the rhythm of the dance accelerate blood circulation, and the lungs receive more oxygen. If you regularly receive aerobic exercise, the volume of the heart muscle will increase. The amount of blood that is pumped by the heart in one stroke will be greater, so blood circulation will improve.

People who practice sports systematically are less likely to have heart attacks and other heart conditions..

Training on the platform helps strengthen the vascular walls, normalize the pulse at rest. Over time, blood pressure will improve, and the level of bad cholesterol will decrease. If there is heart disease, you should consult your doctor. The specialist will tell you if step aerobics is right for you..

Fast fat burning

Classes on the step platform are an effective way to lose weight. Beginners should start with basic exercises at a low rung and gradually complicate the training process. If you work out for half an hour daily, you can burn from 210 to 311 calories, depending on the intensity of the workout and body weight.

During exercise, the pulse increases, sweating intensifies, and metabolism accelerates. The body is saturated with oxygen, which contributes to weight loss. If you combine exercise with a low-calorie diet, you can lose weight faster. The use of step aerobics for a figure is in eliminating excess fat in problem areas and correcting forms.

Maintaining normal body weight is a preventative measure for cancer, diabetes, and cardiovascular disease..

Strengthening the joints and ligaments

The author of step aerobics, Gene Miller, had a knee injury. During training on the platform, she noticed that the knee joint undergoes minimal stress, and overall health improves. Due to the acceleration of blood circulation, beneficial substances enter the joint tissues faster, ensuring their recovery.

Aerobics classes help recover from knee injuries.

During classes on the step platform, fluid production increases, which serves as a natural lubricant for the joint. Due to this, its mobility improves. In order not to hurt yourself, choose low-intensity workouts.

Muscle tone

Classes on the step platform make the body fit, improves posture, develops flexibility and endurance. Exercise helps to work out all muscle groups in a complex, but a lot of load falls on the legs. Intensive aerobics exercises help:

• strengthen the buttocks, back surface and adductors of the thigh;
• work out the deltoid muscles, biceps and triceps of the hands (using dumbbells or bottles of water);
• make the abs and lower back muscles stronger.

In order not to get injured, pre-do a warm-up. So the body will prepare for the upcoming load, muscles, joints and tendons will warm up, the heart rate will increase. Then they go to the main complex and at the end make a hitch to restore pulse and breathing.

Coordination development

Step-aerobics with dance music is a good way to improve the vestibular apparatus and coordinate movements. The rhythmic steps up and down help maintain balance. Everything should be done smoothly. If you have vestibular disorders, do simple exercises on a low platform at first.

As coordination improves, you can complicate the program..

Leg and buttock lift

The main movement in step aerobics is a step, but the complex of exercises is diverse. When climbing a step and descending from it, the emphasis is on the leg. Depending on the type of exercise, the back of the thigh, leading muscles and buttocks, are included in the work. Try not to strain your back.

The greater the height of the step, the more difficult it is to complete the exercise. To increase the load on the legs, weights can be worn. Buttocks work well with squats.

They must be performed carefully, under the supervision of a trainer, so as not to injure the knee joints.

Good mood

People who do step aerobics at home or in the gym are less likely to be depressed. Training in the rhythm of the dance instantly improves mood, energizes. Aerobic exercise helps relieve anxiety. You will become calmer, feel a surge of strength, you can completely relax.

Regular fitness classes help improve your figure, so every day the reflection in the mirror will please you more.

If you feel a lack of communication, sign up for a step aerobics class. Positive psychological background during training will help to meet new people.