Today gyms and fitness centers offer us all kinds of programs to keep your body in shape. They range from strength to aerobic. One of the most effective fitness tools was and remains step aerobics. What it is and how to deal with it – in our article.
Benefits of aerobics
Step aerobics is a globally recognized effective system for fitness, the benefits of which are difficult to overestimate. Exercises on the step train primarily endurance, they are quite long and intense. Due to this, increased oxygen consumption in the body, which leads to the following positive effects:
- Increases blood volume and develops stamina.
- Increases lung capacity, which some studies suggest may increase life expectancy.
- Strengthen the heart muscles.
- Reduced cholesterol, which reduces the risk of atherosclerosis.
- Strengthen bones, ligaments and tendons.
- Increasing ability to handle stress.
- Increases efficiency.
Step aerobics also helps with weight loss, forcing many women to do this type of fitness. But it is most effective to combine aerobics with a proper diet, maintain a balance of nutrition, consume a lot of fluids and adhere to a healthy sleep regime.
Aerobics for beginners
Beginner can you give some tips about classes. Step aerobics involves working with tap – small platform. For beginners, you need to learn how to get near the step. The distance from your socks to its edge should be equal to the length of your foot. If you come closer, you can catch a step toe while driving and lose your balance, if you go further, it will be inconvenient to take steps.
On the class tap, the coach will indicate which side to approach the wilderness in those or other exercise, but the distance you need to learn to feel yourself.
In No case do not start to move on a step, standing with my back to him. Step aerobics does not accept this, as it can lead to loss of coordination and injury. Always all the movements performed by a person or side to the wilderness, but not back.
Knees in the classroom should be bent, soft (this is especially important for beginners in the steppe). The body bends slightly in the lumbar region and goes forward. The stomach should be drawn in, but so that it does not interfere with smooth and calm breathing. Hands must be movable, so before training well knead your joints, step aerobics can be traumatic without proper training.
Not worth jumping off with tap dance. This can damage the foot, as it is supplied with an unexpected load classes.
After classes not would prevent stretching. This will disperse the lactic acid in the muscles, and will not experience delayed onset muscle soreness the next day.
These simple tips will help you in the early stages of the classes of step aerobics.
Step aerobics classes will help you stay in good shapeSneakers for step aerobics
It Is very important to pick up before training the right shoes for tap dance. No socks, no Czechs, no ballet flats are suitable for step aerobics. These are soft shoes that do not fix the foot. Also, there should be no platforms and heels, it's not ballroom dancing classes. The only shoes allowed in class ? it's sneakers. No sneakers, shoes for the streets and moccasins will not replace sneakers. They must be of high quality and specially designed for aerobics.
Sole – from 1 to 2.5 centimeters, on the heels and socks should be good cushioning, this sole will bear a portion of load upon impact of the foot on the floor or step, otherwise in the role of the shock absorber will be the spine that will not affect his condition. On the heel from the sneaker should be a metal insert, and the toe should have a good bend. Sneakers should be good to fix the foot and be breathable. Look at the photos of step aerobics and understand what shoes are correct.
By Following these simple tips, you can get the most out of it and positive emotions from your classes.