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Step aerobics is not only exercise, but also a kind of dance, with which you will have a good time, get stronger and, by activating blood circulation, stay healthier. More and more people are discovering step aerobics every year - its exercises are conducted in sports clubs and schools. So this only proves that everyone can exercise with step - according to their weight and capabilities, exercise by increasing the loads slowly - you will find the exercise program at the bottom of this article.
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What is a step exercise?
“ We have all felt muscle fatigue after intense stair climbing. Step training works on the same principle. Strengthen your lower back muscles and improve your heart rate simply by climbing. ” – fitness trainer VS
Where to buy steppers?
You can purchase steppers for exercise here: https://www.atletas.lt/lt/sporto-inventorius/aerobika-joga-pilates/stepai
You can purchase the multifunctional stepper seen and recommended in the videos here: https://www.atletas.lt/lt/stepai/multifunkcinis-stepas-suoliukas-pure2improve
Push-ups on the stepper
Step and triceps
Step running
How to do exercises with a stepper?
First day of training : perform all exercises for 8/12/10 repetitions (choose the desired load) - do them in a row, without breaks. Rest 1 minute after each exercise. Perform 2/3/4 sessions (according to the load chosen at the beginning).
Second workout day : Choose two exercises and perform them non-stop for 8/12/10 reps - alternate between them and repeat 3/4/5 times. Then take a 1-minute rest break. Repeat the rest of the exercise in the same manner.
Third workout day : Perform the first exercise 8/12/10 times with 20 second breaks. Do all 3 exercises in this way and then rest for 1 minute. Do 3/4/5 exercise sessions.
Fourth workout day : Perform each exercise for 30 seconds without any breaks. Rest for 1 minute after all three exercises. Complete 3/4/5 sessions (choosing the desired intensity).
Fifth workout day : Continue each exercise for 1 minute, but rest for 10 seconds between exercises. After completing 3 exercises, rest for 1 minute and 30 seconds. Do 2/3/4 sessions.
Sixth workout day : Perform all three exercises for 8/12/10 reps - without any rest between exercises. Rest for one minute after each of the four exercises. Repeat for 2/3/4 sessions.
Seventh workout day : Do each exercise for 30 seconds. Take a break only after all 3 exercises - 1 minute. Repeat 1/2/3 sessions.
Eighth workout day : rest day.