Aerobic classes provide an entertaining and challenging aerobic atmosphere for exercisers of all levels.
Step aerobics exercises are most remembered from the 1980s and are often not given as much credit as they deserve. When done with the right intensity a 150-pound person can burn more than 500 calories per hour doing step aerobics.
Equipment – Aerobic Exercises
Most step aerobics classes are equipped with risers to suit any level of stepper. The shortest step starts at two inches and can go up to ten inches for the most advanced steppers out there.
Most people settle on a six to eight inch step in these classes.
Occasionally, a pair of dumbbells or ankle weights can be added to your stepping experience. This is really only if you’ve been stepping for such a long time, you need an extra calorie burn or challenge.
Also Read : 5+ Ways to do Aerobics Exercises at Home
Basic Moves – Aerobic Exercises
The most basic move is the “basic step.”
This is just stepping up and down on the stepper alternating feet. Most routines begin with this move to warm up your muscles.
As the routine moves on, you will be doing a slight jog up and off the step.
V-Step – Aerobic Exercises
This is just like the basic step but is involves a wider step on each leg so you end up mimicking the shape of a “v.” It’s been said that this incorporates your inner thigh muscles during the routine.
Basic with knee raises – Aerobic Exercises
With this move you will be moving from one side of the step to the other. You will step up on your right foot first and lift your knee up in a knee “kick.”
Then you will do the same thing on the other side. You will feel your heart rate going up a little higher on this move.
Basics with kicks – Aerobic Exercises
This move is similar to the knee raises but you will step first with your right foot and then kick as high as you can with your left foot. Stepping back to the floor on your left foot, you will step to left of your stepper, and put your left foot up first and then kick your right leg as high as you can.
Hamstring curls – Aerobic Exercises
This move involves stepping onto the step with your right foot and bringing your left foot back so you can almost kick your own behind.
Alternate on the other side. Eventually, you will be coordinated enough to do this move “around the world,” which means you will circle completely around your stepper.
Over the top
This move requires a little more concentration and coordination but is a great way to get your heart rate up. You are going to sidestep onto the step, one leg at a time and hop. Then as you are stepping on top you will basically step over to the other side of the step onto the floor and repeat back and forth.
Use your hands on and wind them up and around while doing this move for an extra calorie burn.
L steps – Aerobic Exercises
To do an L step you need to use the entire length of your bench. You will start on your right and step up with your left foot. Next step down to the right side of your bench with your right foot while keeping your left foot raised slightly off the bench.
Step back down and raise your right foot and do the same move on the other side. Keep repeating the move until you get it down.
You will know you’re doing it right when you feel like your opposite foot is always in an “L position.”
Lunge jumps – Aerobic Exercises
This move will probably get your heart rate up the most of all. Put your right foot on the bench and bend both knees. Especially bend your back foot’s knee as low as you can.
With each bend, do a slight jump and switch your legs around. You will feel a big burn in your thighs and glutes and your heart rate will jump up quickly.
Combine them all
There are a lot of great step aerobic videos out there and many health clubs still offer these great aerobics classes. When these moves are all combined they will provide aan effective workout that never gets boring.