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Step aerobics is a cardiovascular exercise that has been applied for many years because it brings good effects to the health of the heart and muscles. So how often should step aerobics be?
1. What is step aerobics?
Step aerobics is an exercise using stairs, ie raised platforms from 10 - 30cm. Trainers will step up, go around, and come down from the platform in different patterns to increase heart rate, breathing rate and increase muscle strength. Step aerobics moves from simple to advanced. The most basic is step up, step down. As the practitioner becomes more experienced, the practitioner will perform steps to the top, step around, side to side and back.
Most people will take step aerobics classes at the aerobics gym and have a teacher guide each move. Upbeat music and a coach are factors that promote more effective workouts.
The training session usually starts with a warm-up, followed by a step-by-step exercise and a gentler final session. In some step aerobics classes, exercisers can use dumbbells to build strength while moving.
Bài tập Step aerobics giúp cải thiện nhịp tim, sức khỏe hiệu quả
2. Intensity of step aerobics
The intensity of this exercise is moderate. The lowest intensity is stepping evenly on a flat floor. To increase the level, the practitioner can raise the height of the ladder and use the whole arm. Bringing your hands to the top of your head will be a more difficult move.
3. Step aerobics affects which muscles?
Step aerobics affects the following muscles:
Core: A muscle group in the central body area including the abdomen, hips, and lower back. The core muscles help stabilize the body during step aerobics. At the same time, exercisers also burn fat better and have stronger abdominal muscles; Arms: Step aerobics focuses more on the lower body. However, exercisers can also use their arms and perform arm-specific strength exercises with weights; Legs: Step aerobics with step-up movements - step-down works well for calves, quadriceps and hamstrings; Buttock muscles: Step aerobics helps to strengthen and tone the gluteal muscles; Back muscles: Step aerobics people will use their lower back muscles during the movement.
4. The impact of step aerobics on the heart
Step aerobics is a great method for cardiovascular training. Exercise helps increase heart rate, breathing rate, and improves cardiovascular health. The body burns more calories also helps maintain a fit body, reducing the risk of cardiovascular disease.
People with high blood pressure, high cholesterol or diabetes may be recommended by their doctor to participate in active exercises such as step aerobics. If you stick to the habit of exercising for at least 30 minutes/time on most days of the week, step aerobics can help you lose weight, lower bad cholesterol (LDL), increase good cholesterol (HDL) and lower blood pressure. From there, this exercise prevents the risk of cardiovascular disease. To get the desired effect, the practitioner should do it several times a week.
Người mắc bệnh huyết áp cao có thể được khuyến khích tập step aerobics
5. Some notes when doing step aerobics
Some notes when doing step aerobics are as follows:
People with heart disease should consult a doctor to know what level and intensity they can exercise; Step aerobics has been shown to be effective in preventing diabetes in people with prediabetes. In addition, this exercise method when combined with the right nutrition and medications used will help control diabetes; People with arthritis can do step aerobics but need to adjust the height of the step and the intensity of the exercise; Step aerobics is not for people with hip, knee, foot or ankle pain. Instead of step aerobics, the patient can participate in other forms of exercise such as swimming; Pregnant women: If you used to do aerobic exercise before becoming pregnant, you can continue to exercise if your health and your baby's health are stable. However, pregnant women still need to consult a doctor. In addition, to keep the pregnant mother and fetus healthy, you should lower the stairs when you step (when the belly is growing), and drink a lot of water and don't let the body get too hot,...; It is advisable to consult a doctor before starting to exercise, especially those who have been inactive for a long time. Step aerobics is a method of exercise that helps strengthen the heart and muscles, making the body more flexible, bringing a more beautiful figure. When practicing, the performer needs to practice moderately and persistently to get the desired effect.
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Reference source: webmd.com
