Aerobics exercises favorably affect the cardiovascular system, strengthening it, and also support an accelerated heart rhythm. When performing these endurance exercises, such as cycling, swimming and running, oxygen-rich blood rushes with double speed to the muscles that are involved. Aerobics over time has become very popular, resulting in the emergence of centers for practicing dance aerobics around the world.
Derivatives of classical aerobics are step aerobics, dance aerobics and jazz dance. Step aerobics are called rhythmic descents and ascents, carried out using a special platform, or step-platform.
The order of classes is step aerobics.
Within 50 minutes. classes of aerobics, 250-400 calories burned. Naturally, here it is necessary to take into account and with what intensity the exercises are carried out. To improve the effectiveness of classes, it is necessary to use a higher platform. Step aerobics for beginners can last 20 minutes. but the duration can be increased as the heart and muscles get used to the loads. In the process of performing step aerobics exercises, the lower part of the body most of all feels the load. Thanks to the steps, muscle tone rises. The ideal position for practicing step aerobics is one in which the head is raised high, the shoulders are lowered, the back, buttocks and stomach are strained.
Before you begin to practice step aerobics, you need to stretch the muscles of the buttocks, backs and others. You can not neglect the workout, because. Thanks to her. the heart prepares for subsequent loads. In the absence of warm-up, the probability of injury is high. Step aerobics classes involve alternating fast and slow steps. In the training can include squats, lunges, raising feet.
To increase the load on the upper body, as well as the muscles of the shoulder girdle, it is necessary to do exercises on the platform, holding light dumbbells in their hands. As soon as the aerobics classes are over, the body must be brought back to normal, so that the heart rate gradually decreases. To prevent the flow of blood to the extremities, blood circulation must also be restored. Exercises aimed at normalizing the condition after completing aerobics classes, contribute to the prevention of shaking, which is caused by the accumulation of chemicals in muscles.
Classes to music
A suitable music for step aerobics is music with three melodic phases, consisting of 32 bars. Here, the heart beats are synchronized with the number of beats per minute.
Music for aerobics should not be too fast. During the preparatory and rehabilitation exercises performed to music, in which the number of beats per minute is not more than 140. During training, the music should be much slower, so that there is enough time to climb and descend from the platform. Thanks to music, a rhythm is established and tension is removed in the classroom.
Step platform
Step-platform is called an elevated platform with adjustable height. The cost of a standard step-platform is approximately $ 50. It is necessary to choose such a platform. Which will be comfortable for the foot. It should be quite wide to accommodate both legs, but not so wide as to allow the legs to spread widely. The platform should be solid, because from a fragile platform there will be more harm than good. Pay special attention to shoes, it should be comfortable and provide support for the arch of the foot.
