Chronic adaptations to bsa appear comparable to other forms of aerobic exercise 29,30. Feel free to play around and compose any new moves yourself. Swimming is an excellent aerobic exercise, but considerations should be made before starting a program. Here are 10 examples of aerobic exercises you can perform at home, at the gym, or with the help of a workout class. Components of an effective aerobic program once youve chosen an aerobic activity, be sure to incorporate the following components of a safe, effective program.
Jan 12, 2017 return to the starting position then step forward with your right leg and repeat the above steps. Step aerobics routines you can do at home lovetoknow. Please dont hesitate to report me about any problems on using this library. Exhale while straightening your arms and raising your body back to the starting position. Therefore the best aerobic program is the one you enjoy and will stick to. Also, because the focus of swimming is on the smaller upper body musculature and. Click on the group to see step moves and variations.
When youre just starting out, these complicated routines can make it hard to get a good workout, so its best to start with a. Step aerobics is an uptempo way to get your heart pumping and stay fit. For the exercise beginner, lowfit, or nonswimmer it might be a difficult activity to maintain the appropriate intensity for the recommended 30 to 60 minutes. May 24, 2019 step aerobics is an uptempo way to get your heart pumping and stay fit. They improve your cardiovascular system by increasing your heart rate. If you have a step and a reliable internet connection, you dont have to head to the gym for your step aerobics workout. It encompasses the learning of basic body shaping steps and exercises. Reebok has been creating fantastic gym equipment for many years, and the original aerobic step is no exception.
Aerobic dancing class 127 mowing lawn 120 aerobic fitness class 181 painting a room 78 aerobics, low impact 125 pilates 91 aerobics, step 153 punching bag 180 backpacking 181 raking lawnleaves 121 badminton, casual 1 racquetball, casual 181 badminton, competitive 203 racquetball, competitive 254. Step by step exercises for beginners love sweat fitness. Aerobic exercise therapeutic associates physical therapy. A step up targets the quadriceps, here, and hamstrings, here, as well as the gluteal muscles in the buttocks. Scroll below to see full instructions along with our printable pdf for the fat blasting cardio workout for beginners. Many classes combine step aerobics with body sculpting, jumping rope, sliding, or funk aerobics. Dont forget to print the pdf for the workout available below. They generally come with risers so that you can make them lower or higher based on your desired intensity. Step your lead foot 2 to 3 feet forward to the corresponding corner of the floor or the bench. And the finest way to up the oxygen intake and burn fat simultaneously is by performing aerobic exercises regularly. Start with both feet on the first step about shoulderwidth apart. Any activity that lasts longer than 3 minutes is considered aerobic such as golf, biking, walking, and swimming.
Doing this choreographed cardio workout as part of a group exercise class can help build motivation and create a sense of. Adjust the steps height so you can step on and off of it without bending your knee more than 90 degrees. Plenty of step aerobics routines are available online. This unit has three different heights that will suit any workout. Why this workout incorporates circuit training and why we love it.
While other forms of exercises such as those focused on flexibility. Dec 08, 2011 this is one of my most popular basic step workouts, and is the first in a 3 part series. During such exercises, lactate buildup in your muscles causes fatigue. The 12week step aerobics exercise program had positive effects on muscle power and cardiovascular fitness of adolescent girls, while milk did not. Your participants will appreciate an even number of movements on each leg, a variety of directional patterns and variations in step placement. The ottawa panel recently concluded that aerobic walking combined with stretching and strengthening exercises, education, or behavioral programs is recommended to improve pain relief, functional status, and the quality of life of adult individuals with oa. Then step up onto the step with your right foot followed left so both feet are on the step. Doing aerobic step exercises burns 500 calories in one 45 minute workout. The routine consists of two different sets of 10 minutes, which are repeated twice. You set them up on the ground in front of you and step up and down at a pace that feels comfortable for you.
This step up box also has a weight capacity of 242 lbs. What was once simply stepping up and down on an elevated platform has morphed into fullon choreographed dance routines or programs that mix basic stepping with highintensity calisthenics, such as burpees and pushups. A knee up or kick may be added to change the lead foot and switch to the other side. The effects of supervised step aerobics training combined with. All you need for this workout is an aerobic exercise step or any kind of step or bench that is stable enough for you to safely hop up and down on safely. This exercise uses the step to elevate the upper body for people with mobility issues. These exercises convert the carbohydrates in your body to energy to help the muscles produce force. You can place the step vertically or horizontally in front of you. Sometimes they can be as complex as dance routines, with choreographed steps that take a while to learn. Fat burning cardio step workout for butt and thighs step. Doing this choreographed cardio workout as part of a group exercise class. Take a moment to consider just some of the benefits of aerobic exercise. See more ideas about step workout, workout, step aerobics.
A warmup helps your body prepare itself for exercise and reduces the chance of injury. Rest 20 seconds between exercises or when you need to and perform the circuit 2 times. Pdf the purpose of this study was to determine the effects of 12 weeks of step aerobics sa training on the functional fitness of apparently. Aerobic exercise provides you with muchneeded energy and stamina and thereby boosts up your mood.
Jan 29, 2015 i want to be sure that everyone can pick one of my workouts and get started without too much hassle. A variety of step aerobics moves can be put together to form routines ranging from low to high impact, and. Aerobics step exercises for android free download and. A variety of step aerobics moves can be put together to form routines ranging from low to. Step back to the original position with your lead leg.
An aerobic activity is anything that increases your heart rate, uses large muscle groups, and can be sustained. You can use however many risers you need, keeping in mind that a higher bench, as long as form is minded, will make for a higher calorie burn and more work for the lower body. It provides a cardiovascular workout to improve heart and lung health and burns calories for weight loss. Step aerobics is a choreographed routine of stepping up and down on a rectangular, square, or circular platform or, in the case of bosu, a domed, flexible apparatus. This is one of my most popular basic step workouts, and is the first in a 3 part series. I want to be sure that everyone can pick one of my workouts and get started without too much hassle.
Free step aerobics routines step aerobics has gone through a lot of changes since its inception in 1989. Step forward with the right foot, then step forward with the left foot. Moreover, a study showed that walking three to five days per week for as little 30 minutes per workout reduced scores on a depression questionnaire by 47% after twelve weeks. The low stepup is a low impact lower body exercise that targets glutes, hamstrings and quads and is suitable for all fitness levels. The ultimate list of low carb foods for weight loss. For this very basic move, stand on the floor facing the side of your step with your feet shoulderwidth apart. Return to the starting position then step forward with your right leg and repeat the above steps. Resistance training combined with benchstep aerobics enhances. Step back with the left foot, then step back with the right foot and lunge backward, leading with the right foot.
The low step up is a low impact lower body exercise that targets glutes, hamstrings and quads and is suitable for all fitness levels. It can be a unique addition to any exercise routine. Step aerobics offers a fun and effective workout for all fitness levels. This is a good general lower body conditioning exercise. There are many types of cardio workouts or aerobic exercises such as swimming, walking, running, jogging, cycling, skipping, hiking, aerobic. Youll also find step aerobics workout videos at various levels from beginners to advanced. Cardio aerobic exercises for small spaces your therapy source. Investigation into the effects of eight weeks of step aerobic. Pdf exercise training and physical activity modified cardio vascular disease cvd risk factors, but the influences of different types of. Consult your medical doctor before beginning a new exercise program. The cardio aerobic exercises for small spaces is a collection of aerobic exercise sheets including qr codes with links to animated video demonstration of exercises. Soon you will be able to find these step by step exercises for beginners, along with many others, in my workout section. You can read users opinions about every item on the library and post yours if you click on user opinions button. The videos range from 5 to 90 minutes in length, with short circuit style workouts available, such as a 10minute powerful step aerobics challenge or a 20minute thigh and butt blaster using the step.
According to the fitness experts, there are several types of aerobic exercises which are beneficial in preventing or reducing the maximum chances of diabetes, blood pressure, cholesterol, cancer, cardiovascular diseases, osteoporosis and depression. A step up is a simple body resistance exercise that works muscles in the legs and buttocks. These exercises work your gluteus maximus, inner thighs, hamstrings, and calves. The test may seem too simple to be useful, but in the days before sophisticated exercise tests were widely available, thoracic surgeons used this very test to see. It is effective because it burns body fat faster than most other forms of exercise. To make it even easier i thought it would be helpful to share a stepbystep guide to some of my favorite exercises.
The most important thing is to be able to do any kind of aerobic exercise regularly. Aerobic regimes should be long enough to drive you into an aerobic zone without ending in overt fatigue. You can use however many risers you need, keeping in mind that a higher bench, as long as form is minded, will make for a. To help assess your aerobic fitness, here is a minimum standard. Warmup 35 minutes a warmup prepares your body for exercise it slowly raises your heart rate and increases blood flow to the working muscles. Whereas improvements in cardiorespiratory fitness and body fat. Step back and down with your right foot to the ground, lowering into a reverse lunge. Step onto the bench with your right foot and bend your knee to 90 degrees. Here youll find a huge selection of step aerobics fitness videos and dvds. You may alternate lead legs or repeat the step on the same leg several times before switching. This 40minute workout uses a combination of cardio and strength exercises for both the upper and lower body. May 03, 2018 here are 10 examples of aerobic exercises you can perform at home, at the gym, or with the help of a workout class. These step aerobics exercise videos boost workout intensity as they tone your lower body. Pdf the effects of combined training aerobic dance, step.
Beginners may want to choose a lower height until theyre used to a step aerobics workout. Fat blasting cardio workout for beginners download pdf. You can adjust the step box to heights of 3, 6, or 10 inches. There are several different types of aerobic exercises that can be done at different levels of intensity for varying periods of time.
Your fitness trainer will recommend it if you are looking for building muscle strength. They also strengthen your cardiovascular health, increase stamina, reduce anxiety and depression, and boost your energy. Planning a step aerobic routine requires knowledge of step movements and music counts. Keep your neck and back in a neutral position during this exercise. Aerobic exercises are fat burning exercises, as they use fat over carbohydrates to energize you during the workout. It is an intense fitness training that uses choreography based on a lot of repetition. Consider the following if you are interested in taking a step aerobics class. Begin a step aerobics workout with a series of basic moves, such as stepping up and down. The dynamic hip mobility on the aerobic steps a great warmup exercise that really helps to stretch and open up your hips. The site offers hundreds of free online workout videos, including step aerobics routines. Lower your body until your chest is just above the stairs. What is a warmup, and how important is it in aerobic activity.
A qr code is a black and white image with squares, that stores website links for reading by the camera on a smartphone. See if you can walk up five flights of stairs at your own pace without stopping, using the railing only for balance. The other known benefits of aerobic exercise include reduction of mental health problems like anxiety, depression and stress. Aerobic exercise uses the same large muscle groups, rhythmically, for a period of 15 to 20 minutes or longer while maintaining 6080% of your maximum heart rate. Pdf the effects of 12 weeks of step aerobics training on.
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