Use soft steps. Spassov and Todd say that when the Bulgarian weightlifting team dropped all back squatting in favor of the high step-up for safety purposes, performance improved, and many world records were formed in the process. Step the right foot off the far side of the step. Step aerobics is helpful in managing blood pressure and diabetes. Get into the groove and have fun with it. So this is my leg day I will try to do this one time a week then take another day and focus more on quads and calves. Always lead with the high foot. Step 2: Place feet flat on the floor about a foot away from your buttocks (about as close to your butt as is comfortable). Also, when you raise the step height you’ll get more buttock and thigh-shaping benefits. Easy to do and build endurance. Pushing primarily through your lead foot, lift your body up onto the step. Remember, you can also leave out the raised surface and do these moves on the ground. Maintain good posture and alignment by gently engaging your abdominals and gluteal muscles. Basic Step-Touch (Forward and Back) Starting Position Stand tall with your back straight, abs engaged, shoulders relaxed and hands on your hips. Does Walking 1 Hour Every Day Aid Weight Loss? All you need to do step aerobics is some type of step or platform. Your left foot should be about one step behind you, heel lifted. Because you are stepping up with one leg at a time, this exercise also improves balance and stabilization. The Benefits of High Knees. Shop Cathe Fitness Equipment & Accessories, Three Nutritious Lunches Under 500 Calories. (You only need to watch two-time champion of the CrossFit Games Annie Thorisdottir work out to know that CrossFit is intense). Plus, there’s a certain “fun” factor to doing a step workout – the music and the constantly changing movements are never dull. Once you’re comfortable with a standard step height, increase the height of the platform for more challenge but be sure to use good form. One of the more underappreciated benefits of mountain climbers is the fact that exercise is ideal for people looking to develop their abs. Step aerobics, especially performed together by a group of fitness enthusiasts, can be a hoot. If you want to lose weight, get more flexible, tone up, or find an activity to lessen your joint pain or improve your cardiovascular health, this section is for you. Action Breathe deeply as you march in place with high knees, driving your knee up toward the ceiling with each step. This exercise increases lower body and core strength and improves the flexibility of the hamstrings. Further, the movement pattern used when performing the clean high pull is very similar to those commonly seen in many sports. 15 Benefits Of Step Aerobics. Don’t hyperextend your knees or spine. Use a height that doesn’t cause your knee joint to bend more than 90 degrees when your weight is on this leg. DEMONSTRATION This gives the exercise a greater range of motion and more of a focus on powerful hip extension in the working leg. Aside from that, you'll gain a whole host of health benefits. Stand sideways and step up with the right foot. It also shocks your body so you can avoid those dreaded plateaus. Talk to your doctor before beginning any new exercise program, especially if you take any medications, have any health concerns or injuries, or plan to do a high-intensity class. Research has shown that the weightlifting movements result in a superior average power output compared to powerlifting movements. High-knee exercises are an intense exercise that targets and tones your core, upper thighs, buttocks and calves. You can even sit on it when you do some upper body exercises like isolation curls, lateral raises or overhead presses. A technique of driving the knee up to help finish the movement is common with the step-up exercise. How can you up the intensity? The dumbbell step-up is a multi-joint, single-sided strength movement for the lower body, emphasizing the quads, hamstrings, and glutes. Other benefits of this great exercise include: Improve Symmetry & Balance: As I stated above, the step up is a unilateral leg exercise This is a low impact cardio move that warms up the muscles … Step 2: Take a handle in each hand. High Knees Twists is an intensive cardio type standing abs exercise. How Effective Is Step Training for Improving Bone Density? An adjustable High-Step platform is a versatile piece of equipment that doesn’t take up much space. Start standing with your legs hip-distance apart and as you exhale lift one leg up into a 90-degree angle towards your chest, balancing on one leg then transfer your weight to the other side, and switch. If you’re looking for a fun, social workout to add to your routine, try a step aerobics class. In fact, women that did high-impact step aerobics experienced significant increases in bone density in their hips, lumbar spine and legs. Step workouts also exercise your brain by forcing you to learn and execute new movements. #5. Adding weight increases the difficulty and the benefits of the exercise, and the easiest way to do that is by holding dumbbells by your sides while you perform step-ups. SETS AND REPS. Add this exercise at the beginning of your warm up routine. March in place. Step backward and lunge back with the right foot. That’s the beauty and simplicity of stepping. You can take your dog with you during your march / speed-walk. Step workouts also exercise your brain by forcing you to learn and execute new movements. Step up is a single leg exercise which allows you to develop strength unilaterally. Another 1997 study showed high-intensity stepping had mood-elevating benefits and helped to reduce fatigue, anger, and depression. Aerobic Step Workout: 50 seconds on, 10 seconds off Side to Side: 3 Knees Hop + 2 Jack Steps Side Steps + High Kicks Center Hops + Squats High Knee + Push Crossovers Lift + Reach Basic Step. Calculate the number of calories burned per exercise, discover all health benefits and get tips on how to achieve your fitness High Knee March Basic Step Butt Kickers Row + Lift. For step aerobics you can use a specialized stepping block, your stairs, or even a sturdy box too. What is a “Pain Cave” and How Do You Power Through It in a Workout or Race? Healthline Media does not provide medical advice, diagnosis, or treatment. Power, or speed strength, can be defined as the amount of work performed per unit of time. Coach Sam from Smugs Fitness demonstrates the March Steps Exercise and a few different loaded variations. Your email address will not be published. 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