- Step aerobics - the ability to quickly burn calories
- Mode classes
Mode step-aerobics classes
Going step aerobics - an excellent tool to burn calories. Usually activity lasts about 50 minutes, during which time you burn 250-400 calories. Of course, the number of calories destroyed depends on the intensity of exercise. To increase the effectiveness of training, use a higher platform. Lesson step aerobics, you can start with 20 minutes, gradually increasing the length of sessions to an hour (when the heart muscle and get used to the stress). In the process of step aerobics class the main burden falls on the lower part of the body, steps help to improve muscle tone. Step aerobics - is an exercise in low-intensity mode. The ideal position for step aerobics classes - head held high, shoulders down, back, abdomen and buttocks dressed.
Busy step aerobics should be preceded by a warm-up, for example, stretching all the major muscle groups, especially the muscles of the back and buttocks.
Warm-up can not be ignored, as it prepares the heart to stress, followed by gradually increasing the heart rate. The lack of warm-up can cause injury. In the process of step aerobics classes should alternate between fast and slow steps. Rhythmic squats, leg lifting and lunges can also be included in the training program.
To increase the load on the upper body and shoulder girdle muscles, you can do the exercises on the platform with light dumbbells. After classes, step aerobics should bring the body to a normal state, to gradually reduce the heart rate. It is also necessary to restore normal blood flow to avoid a rush of blood to the extremities. Doing exercises to restore normal state after the completion of step aerobics classes helps prevent delayed onset muscle soreness caused by the accumulation of chemicals in the muscles involved in step aerobics classes.
Music for doing step aerobics
For step aerobics music fits, including three melodic phase of 32 cycles. This rhythm for dance aerobics
Dance Aerobics: the ideal form of the rhythm of the music
. The number of beats per minute is synchronized with the heartbeat. The music tempo for aerobics should not be too fast. Thus, preparation and recovery exercises at the beginning and end of the session should be carried out under the music number of beats per minute not exceeding 140.
During the workout itself should sound slightly slower music, so you have time to get up and down from the platform. Each stage of training step aerobics uses its own musical rhythm. Music helps set the rhythm and relieve tension during the occupation.
Step platform - a raised platform, the height of which can be adjusted depending on the desired intensity of the workout. Select the platform on which it is convenient to put the leg. The platform should be wide enough so that it could put both legs, but not so much that the feet can be spread apart.
Before buying, check the strength of the platform. The fragility of the platform will cause more harm than bring benefits. Do not forget to pick up a nice comfortable shoes for training, which will provide additional support to the arch of the foot.