Step aerobics is an uptempo way to get your heart pumping and stay fit. Effects of step aerobics and aerobic dancing on serum. Achieve totalbody fitness with the step original aerobic platform circuit size a residential, compact platform from the trusted leader in step fitness. Here are five aerobic step routines that you can start with. Step aerobics involves different moves but is founded on the basic stepup exercise.
Step aerobics is a truly beneficial and effective exercise format for all fitness levels. Propelling is defined as when a person is thrown by a partnermembers of a group or a. The step aerobics moves are perfect for losing overall weight from your body. A variation on highimpact aerobics, a kick aerobics class incorporates martialarts style kicking and other moves to the exercise routines, but is noncontact. Jul 27, 2009 step aerobics, which revolutionized the fitness industry when it was introduced in the late 1980s, is a versatile training modality that can be made more or less intense by simply changing the height of the step, performing movements through different ranges of motion or adjusting the step cadence. After you feel you have built stamina by doing daily activities, you may choose to move into a routine exercise program. Feel free to customize your step aerobics routine to suit your needs and help you reach your fitness goals, no matter what they are. Effects of step aerobics and aerobic dancing on serum lipids and lipoproteins. Warm up with a few minutes of light cardio such as walking on a treadmill then stretch, targeting the muscles in your legs and thighs. Step aerobics requires a little coordination, so it is always best to practice the basic moves before registering for your first step athon. Many classes combine step aerobics with body sculpting, jumping rope, sliding, or funk aerobics. Step aerobics vector images, illustrations, and clip art istock.
Expect to find a variety of movements in an aerobic class. Startling new evidence from the doctor who brought us aerobics, controlling cholesterol and the antioxidant revolution. Consider the following if you are interested in taking a step aerobics class. This will help to reduce the risk of developing certain illness and disease. Browse 160 step aerobics stock illustrations and vector graphics available royaltyfree, or search for yoga or gym to find more great stock images and vector art. A variety of step aerobics moves can be put together to form routines ranging from low to. Step aerobics can also be involved in dancing games, such as dance dance revolution or in the groove moves and techniques. If you have a step and a reliable internet connection, you dont have to head to the gym for your step aerobics workout. Step forward with the right foot, then step forward with the left foot. Start on side of bench and do a modified basic while turning. Learn how to do the cut the corner move in this free instructional video lesson on basic step aerobic exercise and routines. These are some of the basic steps that you can practice.
Free step aerobics routines step aerobics has gone through a lot of changes since its inception in 1989. For those gifted and talented pupils i have added a blank sheet so they can make up their own steps or routines. Step aerobics vector images, illustrations, and clip art. Please note, if you are a man over the age of 40, a woman over 50, or have a health problem. You put much pressure on your knees and ankles while running, and so you. Feb 27, 2012 they are a3 posters that either you can use as a prompt or you pupils can use in leadership activites to help them build up their own step routine. Step yourself into shape by trying a step aerobics workout. The moves will be taught by your dance trainer and you can practice them at home as well. Draw the belly button into the spin, zip up the rib cage. To examine the effect of 8 weeks of step aerobics and aerobic dancing on blood lipids and lipoproteins.
Step by step exercises for beginners love sweat fitness. A knee up or kick may be added to change the lead foot and switch to the other side. In this online video series learn aerobics from personal trainer ricketta butler, who holds a health science education degree from the university of florida. There are several basic considerations when it comes to choreographing your step aerobics routines. Pdf the effects of 12 weeks of step aerobics training on.
The power of step aerobics will help you achieve your maximum body potential, remove your belly fat and make yourself look more attractive. Step aerobics illustrations, royaltyfree vector graphics. Step aerobic workouts are great fun, as they include performing the step aerobics moves in coordination with the class and the instructor, on high beat music. Step down toward the middle with the r foot, followed by the l foot tapping and then stepping wide. Step back to the original position with your lead leg. Step aerobics step aerobic terminology leg movements. Sep 14, 2015 step aerobics step by step 3 intermediate jenny ford youtube stay safe and healthy. Group fitness participants expect to dance, kick, spin, jump and squat their way to improved health. Bring one foot onto the step followed by the other foot. Step back with the left foot, then step back with the right foot and lunge backward, leading with the right foot. Simply stepping on and off of a platform is an efficient exercise that targets the quadriceps muscles in the front of each thigh, while also working the gluteus maximus, gastrocnemius, soleus and adductor magnus muscles.
Step your lead foot 2 to 3 feet forward to the corresponding corner of the floor or the bench. Y step this page, which describes the move known as a y step, is part of the turnstep dictionary at a y step starts by stepping up wide on the bench like a v step does, then the feet are brought together, then they step down, and finally the step back up. Jan 29, 2015 laying on your back, press soles of the feet together to touch, knees open wide. Plenty of step aerobics routines are available online. It provides a cardiovascular workout to improve heart and lung health and burns calories for weight loss. Guidelines for aerobic dancegymdance routines 2012 page 6 prohibited moves no propulsion or releases are permitted during the lifts. Basic left is one of the simplest and most basic of all step moves vstep. Running from the list of aerobic exercises, running and jogging has a great deal of impact on your body.
Step aerobics step by step 3 intermediate jenny ford. Can be done with the right or left leg leading example. This handy reference guide choreographs the latest step aerobic exercises, including doublebenching routines never seen before. Please practice handwashing and social distancing, and check out our resources for adapting to these times.
Another fullbody movement is over the top, which starts with the side of your body facing the step. Step aerobics vector images, illustrations, and clip art browse 160 step aerobics stock illustrations and vector graphics available royaltyfree, or search for yoga or gym to find more great stock images and vector art. Some step aerobics movements require using your whole body to turn. Repeater repeating the same exercise 3 times in a row with a tap between each exercise. It is no longer in print, so to find a decently preserved original was a treat. This book provides the practical steps for learning, chapters are categorized by easy followed topics, which make it unique for beginners. Also, participating not to mention instructing a step aerobics class is the equivalent to jogging at a speed of 57 miles per hour.
Step aerobics was innovated by gin miller around 1989. Dawn browns complete guide to step aerobics is the most comprehensive and uptodate book on the subject. It will also help maintain healthy bones, muscles and joints, and control weight. In this series of video clips she teaches aerobics exercises such as. Feb 10, 2008 learn how to do the cut the corner move in this free instructional video lesson on basic step aerobic exercise and routines. Due to the rapid step movements incorporated into a step class, the heart rate increases considerably and.
Step aerobics is a form of aerobic power distinguished from other types of aerobic exercise by its use of an elevated platform the step. 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. Expect to find a variety of movements in an aerobic class that are set to the speed of the music. Doing this choreographed cardio workout as part of a group exercise class can help build motivation and create a sense of. Step aerobics routines you can do at home lovetoknow. Lincoln bryden, dance aerobics manual, february 2008 the dance aerobics combination construction system although there are many ways to put together choreography, the following is an easy system that you can use and adapt for dance aerobics, step, hilo in fact anything. Results 1 20 step aerobics moves articles step aerobics moves information free step aerobics moves article the person who is doing these exercises printable taos county nm map step aerobics moves papers and research, find free pdf download from the original pdf search engine. You may alternate lead legs or repeat the step on the same leg several times before switching. Exhale as you lift the shoulders off of the ground. They are a3 posters that either you can use as a prompt or you pupils can use in leadership activites to help them build up their own step routine. The primary advantage of step aerobics is that it burns calories and lots of them.
See more ideas about step aerobics, aerobics and step workout. Often moves are referred to as reebok step moves in reference to one of the first makers of the plastic step commonly used in gyms the basic step involves raising one foot onto the step, then the other so that they are both on the step, then stepping the first foot. Highimpact step aerobics is the second best weightloss exercise among gym activities, according to harvard health publications. All the videos are led by instructor cathe friedrich who consistently presents motivating, fun and engaging step workouts and has produced more step aerobic videos than anyone. Step aerobics involves different moves but is founded on the basic step up exercise. Step onto the bench with your right foot and bend your knee to 90 degrees. Basic up, down stepping up onto and down from the step in a pattern format facing the front of the step. Once you get more experienced, you do moves that take you over the top and around the step forwards. As a beginner, its important to familiarize yourself with the basic steps of step aerobics before jumping into a more advanced routine. Get started with daily activities think of unique ways to include activity into your day. Step over freestyle step aerobics 32 count breakdown. The benefits of step aerobics battle ground fitness gym. Step aerobics offers a fun and effective workout for all fitness levels. The right technique is to first step the right foot up.
This explosive but conveniently short workout is an effective mix of cardio and plyo. This page, which describes the move known as a ystep, is part of the turnstep dictionary at a ystep starts by stepping up wide on the bench like a vstep does, then the feet are brought together, then they step down, and finally the step back up. Aerobic dance classes are a great way to keep in shape. A variety of step aerobics moves can be put together to form routines ranging from low to high impact, and. The effects of 12 weeks of step aerobics training on functional fitness of elderly women article pdf available in the journal of strength and conditioning research 248.
The surgeon general suggests doing at least thirty minutes of moderate physical activity on most days of the week. Keep in mind that your lead foot is the foot that you lead with. Variations include doing a single jumping jack for the final two counts instead of stepping back up on the bench. The basic step step onto the bench with your right. Although the coordination exercises might seem difficult, they can easily be grasped by looking at the instructor in the class. Here are some basic step aerobics moves, that will give you an idea what goes on in a class. Thats more than onefifth of a pound you lose one pound when you burn 3,500 calories. Choreographing step aerobics routines workouthealthy. Weaves can be several counts, and can start with a side step, front cross step, or back cross step. The basic move in step aerobics involves stepping one foot first, and then the other, on the top of the step. You should be able to talk without gasping for air while working at optimal intensity.
Aerobic exercise routines are combinations of movements set to a specific count. Please practice handwashing and social distancing, and. Our step workout dvd selection has a great variety of workouts including lowimpact, body fusion, athletic step, extreme step, body sculpting, and more. Zumba toning this class fuses latin ryhthms and easy to follow low impact moves using lightweight toning sticks that you shake like maracas, to tone and sculpt muscles. Learn about the many benefits of step aerobics to determine if it is the right type of exercise for your fitness goals.
Step wide with the r foot leading followed by wide with the left foot. Laying on your back, press soles of the feet together to touch, knees open wide. Step aerobics definition of step aerobics by merriamwebster. 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. Another simple measure of working at optimal intensity is the so called talk test. Step aerobics is a form of aerobic power distinguished from other types of aerobic exercise by its use of an elevated. Step aerobics choreography ideas with lisa dzierzak duration. Expect lots of squats, jump squats, side squats, and lunge movements in this workout that places high demand on your quads, glutes and hamstrings. A 155pound person will burn 744 calories per hour doing step aerobics. This set includes a grey nonslip platform and two original black risers to create the foundation of any workout program. How to do aerobic steps for beginners cardio workout. Aerobics is not only a fun exercise, but also helps to burn calories fast. Warm up with a few minutes of light cardio such as walking on a treadmill then stretch, targeting the muscles in. Knee lift step with one foot and lift the opposite knee.
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