Step aerobic exercises pdf

Step aerobics is an uptempo way to get your heart pumping and stay fit. During such exercises, lactate buildup in your muscles causes fatigue. Feel free to play around and compose any new moves yourself. Take a moment to consider just some of the benefits of aerobic exercise. See more ideas about step workout, workout, step aerobics. Free step aerobics routines step aerobics has gone through a lot of changes since its inception in 1989. It can be a unique addition to any exercise routine. Aerobic refers to those types of exercises that require oxygen to burn fat stores for energy. Exhale while straightening your arms and raising your body back to the starting position. Youll also find step aerobics workout videos at various levels from beginners to advanced. Components of an effective aerobic program once youve chosen an aerobic activity, be sure to incorporate the following components of a safe, effective program.

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. 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. Step aerobics routines you can do at home lovetoknow. It is effective because it burns body fat faster than most other forms of exercise. Step back with the left foot, then step back with the right foot and lunge backward, leading with the right foot. You can place the step vertically or horizontally in front of you. Step forward with the right foot, then step forward with the left foot. The site offers hundreds of free online workout videos, including step aerobics routines. Here are 10 examples of aerobic exercises you can perform at home, at the gym, or with the help of a workout class. I want to be sure that everyone can pick one of my workouts and get started without too much hassle. Therefore the best aerobic program is the one you enjoy and will stick to.

Aerobic exercise provides you with muchneeded energy and stamina and thereby boosts up your mood. These step aerobics exercise videos boost workout intensity as they tone your lower body. Step by step exercises for beginners love sweat fitness. The ultimate list of low carb foods for weight loss. Pdf exercise training and physical activity modified cardio vascular disease cvd risk factors, but the influences of different types of. A qr code is a black and white image with squares, that stores website links for reading by the camera on a smartphone. Cardio aerobic exercises for small spaces your therapy source. You set them up on the ground in front of you and step up and down at a pace that feels comfortable for you. Jan 29, 2015 i want to be sure that everyone can pick one of my workouts and get started without too much hassle. Aerobics step exercises for android free download and. They improve your cardiovascular system by increasing your heart rate. A step up targets the quadriceps, here, and hamstrings, here, as well as the gluteal muscles in the buttocks.

The effects of supervised step aerobics training combined with. Aerobic exercises are fat burning exercises, as they use fat over carbohydrates to energize you during the workout. Adjust the steps height so you can step on and off of it without bending your knee more than 90 degrees. There are many types of cardio workouts or aerobic exercises such as swimming, walking, running, jogging, cycling, skipping, hiking, aerobic. Here youll find a huge selection of step aerobics fitness videos and dvds. The 12week step aerobics exercise program had positive effects on muscle power and cardiovascular fitness of adolescent girls, while milk did not. Beginners may want to choose a lower height until theyre used to a step aerobics workout. And the finest way to up the oxygen intake and burn fat simultaneously is by performing aerobic exercises regularly. Any activity that lasts longer than 3 minutes is considered aerobic such as golf, biking, walking, and swimming. A knee up or kick may be added to change the lead foot and switch to the other side. Your participants will appreciate an even number of movements on each leg, a variety of directional patterns and variations in step placement. An aerobic activity is anything that increases your heart rate, uses large muscle groups, and can be sustained. If you have a step and a reliable internet connection, you dont have to head to the gym for your step aerobics workout. This exercise uses the step to elevate the upper body for people with mobility issues.

A variety of step aerobics moves can be put together to form routines ranging from low to. Pdf the effects of combined training aerobic dance, step. Dec 08, 2011 this is one of my most popular basic step workouts, and is the first in a 3 part series. 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. 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. 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. See if you can walk up five flights of stairs at your own pace without stopping, using the railing only for balance. Doing aerobic step exercises burns 500 calories in one 45 minute workout. 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. Scroll below to see full instructions along with our printable pdf for the fat blasting cardio workout for beginners. May 24, 2019 step aerobics is an uptempo way to get your heart pumping and stay fit.

Sometimes they can be as complex as dance routines, with choreographed steps that take a while to learn. The dynamic hip mobility on the aerobic steps a great warmup exercise that really helps to stretch and open up your hips. This is a good general lower body conditioning exercise. Doing this choreographed cardio workout as part of a group exercise class can help build motivation and create a sense of. 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. These exercises convert the carbohydrates in your body to energy to help the muscles produce force. A variety of step aerobics moves can be put together to form routines ranging from low to high impact, and. You may alternate lead legs or repeat the step on the same leg several times before switching. A warmup helps your body prepare itself for exercise and reduces the chance of injury.

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. The other known benefits of aerobic exercise include reduction of mental health problems like anxiety, depression and stress. The low stepup is a low impact lower body exercise that targets glutes, hamstrings and quads and is suitable for all fitness levels. While other forms of exercises such as those focused on flexibility. Chronic adaptations to bsa appear comparable to other forms of aerobic exercise 29,30.

Step your lead foot 2 to 3 feet forward to the corresponding corner of the floor or the bench. For this very basic move, stand on the floor facing the side of your step with your feet shoulderwidth apart. The routine consists of two different sets of 10 minutes, which are repeated twice. Warmup 35 minutes a warmup prepares your body for exercise it slowly raises your heart rate and increases blood flow to the working muscles. Swimming is an excellent aerobic exercise, but considerations should be made before starting a program. Investigation into the effects of eight weeks of step aerobic. Step back and down with your right foot to the ground, lowering into a reverse lunge. Consider the following if you are interested in taking a step aerobics class. Reebok has been creating fantastic gym equipment for many years, and the original aerobic step is no exception.

To help assess your aerobic fitness, here is a minimum standard. Many classes combine step aerobics with body sculpting, jumping rope, sliding, or funk aerobics. 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. Plenty of step aerobics routines are available online. 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. Resistance training combined with benchstep aerobics enhances. Step onto the bench with your right foot and bend your knee to 90 degrees. Consult your medical doctor before beginning a new exercise program.

This is one of my most popular basic step workouts, and is the first in a 3 part series. It provides a cardiovascular workout to improve heart and lung health and burns calories for weight loss. Step back to the original position with your lead leg. Aerobic exercise therapeutic associates physical therapy. 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. Return to the starting position then step forward with your right leg and repeat the above steps. A step up is a simple body resistance exercise that works muscles in the legs and buttocks. They also strengthen your cardiovascular health, increase stamina, reduce anxiety and depression, and boost your energy. The low step up is a low impact lower body exercise that targets glutes, hamstrings and quads and is suitable for all fitness levels. Then step up onto the step with your right foot followed left so both feet are on the step. Why this workout incorporates circuit training and why we love it.

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. 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. There are several different types of aerobic exercises that can be done at different levels of intensity for varying periods of time. Pdf the effects of 12 weeks of step aerobics training on. Planning a step aerobic routine requires knowledge of step movements and music counts. This unit has three different heights that will suit any workout. Rest 20 seconds between exercises or when you need to and perform the circuit 2 times. Fat blasting cardio workout for beginners download pdf. Lower your body until your chest is just above the stairs. Click on the group to see step moves and variations.

Jan 12, 2017 return to the starting position then step forward with your right leg and repeat the above steps. These exercises work your gluteus maximus, inner thighs, hamstrings, and calves. When youre just starting out, these complicated routines can make it hard to get a good workout, so its best to start with a. 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. 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. Start with both feet on the first step about shoulderwidth apart. Aerobic regimes should be long enough to drive you into an aerobic zone without ending in overt fatigue. Begin a step aerobics workout with a series of basic moves, such as stepping up and down. This 40minute workout uses a combination of cardio and strength exercises for both the upper and lower body.

Please dont hesitate to report me about any problems on using this library. It encompasses the learning of basic body shaping steps and exercises. What is a warmup, and how important is it in aerobic activity. Step aerobics offers a fun and effective workout for all fitness levels. To make it even easier i thought it would be helpful to share a stepbystep guide to some of my favorite exercises. They generally come with risers so that you can make them lower or higher based on your desired intensity.

Keep your neck and back in a neutral position during this exercise. Whereas improvements in cardiorespiratory fitness and body fat. Also, because the focus of swimming is on the smaller upper body musculature and. Doing this choreographed cardio workout as part of a group exercise class. 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. The most important thing is to be able to do any kind of aerobic exercise regularly. Fat burning cardio step workout for butt and thighs step. Your fitness trainer will recommend it if you are looking for building muscle strength. This step up box also has a weight capacity of 242 lbs. You can adjust the step box to heights of 3, 6, or 10 inches. 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. It is an intense fitness training that uses choreography based on a lot of repetition. Dont forget to print the pdf for the workout available below.