Aerobic step exercises pdf

Therefore the best aerobic program is the one you enjoy and will stick to. There are many great water aerobics exercises that can get you moving in a fun, nonimpactful, and healthy way. Scroll below to see full instructions along with our printable pdf for the full body workout at home. It provides a cardiovascular workout to improve heart and lung health and burns calories for weight loss.

This step up box also has a weight capacity of 242 lbs. Aerobic regimes should be long enough to drive you into an aerobic zone without ending in overt fatigue. Components of an effective aerobic program once youve chosen an aerobic activity, be sure to incorporate the following components of a safe, effective program. Aerobic exercise is any type of cardiovascular conditioning.

Webmd suggests how to get started, what kind of exercises to do, and how to. Presents information about what step aerobics and aerobic dance are, illustrates the benefits of these forms of exercise, and discusses the importance of appropriate workout attire and safety. This playlist focuses on a mix of songsfrom the likes of three 6 mafia. Doing this choreographed cardio workout as part of a group exercise class. Water also offers natural resistance, which can help strengthen your muscles. Reebok has been creating fantastic gym equipment for many years, and the original aerobic step is no exception. The test may seem too simple to be useful, but in the days before sophisticated exercise tests were widely available, thoracic surgeons used this very test to see. The dynamic hip mobility on the aerobic steps a great warmup exercise that really helps to stretch and open up your hips. The low step up is a low impact lower body exercise that targets glutes, hamstrings and quads and is suitable for all fitness levels. Exercise training and physical activity modified cardio vascular disease cvd risk factors, but the influences of different types of exercises. If you have never taken a water aerobics class, i highly encourage you to do so.

Aquatic exercise can also have several health benefits, such as improved heart health, reduced stress, and improved muscular endurance and strength. The routine consists of two different sets of 10 minutes, which are repeated twice. Also called aerobic or endurance exercise, cardio is any activity that gets you breathing a little harder and increases your heart rate. Not only will you receive a great cardio workout, but you might be surprised by the strength training. If you have a step and a reliable internet connection, you dont have to head to the gym for your step aerobics workout.

The downside to circuit training using weights or equipment is that it requires a lot of equipment. Pdf the effects of 12 weeks of step aerobics training on. This is one of my most popular basic step workouts, and is the first in a 3 part series. No matter your level of fitness, there are forms of cardio exercise you can do. It encompasses the learning of basic body shaping steps and exercises. Activity steps minute aerobics class 145 archery 102 backpacking, uphill 242. This unit has three different heights that will suit any workout. Pdf the effects of combined training aerobic dance, step. Plenty of step aerobics routines are available online. The 17 page pdf digital document will be available electronically immediately following payment. It can be a unique addition to any exercise routine.

In contrast, anaerobic without oxygen exercise is activity that causes you to be quickly out of breath. The site offers hundreds of free online workout videos, including step aerobics routines. A variety of step aerobics moves can be put together to form routines ranging from low to high impact, and. The results confirmed that step aerobic exercises lead to a significant decrease. Beginning a consistent walking program is the first step to exercising while on the medifast 5. Step aerobics is an uptempo way to get your heart pumping and stay fit. Information guide allactive lead chair based exercise. Join me for a 20 minute full body steps workout calorie burning step up cardio training routine 40 secs of work followed by 20 secs of active rest. Aquatic exercise is a lowimpact activity that takes the pressure off your bones, joints and muscles. Many classes combine step aerobics with body sculpting, jumping rope, sliding, or funk aerobics. Initially, a 1 to 2min rest period was used between sets and exercises, with longer rest peri ods used in the beginning of the workout when larger muscle group.

Step aerobic exercise is only for girlsmisconception step aerobic exercise is only done by older generations misconception lesson sequence attendance class discussion on rules, health benefits, terminology class discussion on target heart rate have students find a step to work on. Step onto the bench with your right foot and bend your knee to 90 degrees. Investigation into the effects of eight weeks of step aerobic. Exercise ball over 100 workouts with resistance bands soalpha gallery of resistance bands workout routine pdf.

It can include activities like brisk walking, swimming, running, or cycling. Beginner step aerobics fitness cardio jenny ford youtube. Please see the following information guide for information on creating your own chairbased exercise workout to see where aerobic exercises fall within it. See if you can walk up five flights of stairs at your own pace without stopping, using the railing only for balance. This cardio aerobic exercises for small spaces digital download packet includes 15 aerobic exercise sheets including qr codes with links to animated video demonstration of each exercise. Step with your left foot to the front, tapping the ball of the foot onto the floor. Aerobic exercise is sometimes known as cardio exercise that requires pumping of oxygenated blood by the heart to deliver oxygen to working muscles aerobic exercise stimulates the heart rate and breathing rate to increase in a way that can be sustained for the exercise session.

Full body workout at home without equipment download pdf. Step aerobics is a choreographed routine of stepping up and down on a rectangular, square, or circular platform or, in the case of bosu, a domed, flexible apparatus. Stretching exercises should be done after a proper warmup to loosen or after your exercise. Warmup 35 minutes a warmup prepares your body for exercise it slowly raises your heart rate and increases blood flow to the working muscles.

This 40minute workout uses a combination of cardio and strength exercises for both the upper and lower body. It is effective because it burns body fat faster than most other forms of exercise. The most important thing is to be able to do any kind of aerobic exercise regularly. One of my favorite activities, aside from running, is water aerobics. Fat blasting cardio workout for beginners download pdf. Lowintensity activities such as walking your dog or waltzing count. Aerobic exercises are performed in all components of a seated exercise session. Sample flexibility plan for beginners veterans affairs.

Generally, doing step aerobic exercises has a dramatic and positive effect on womens physiological. Step aerobics significantly improved all functional fitness components except for bmi. Product title 43 aerobic step platform with adjustable risers 4 6 8 exercise fitness workout stepper average rating. A variety of step aerobics moves can be put together to form routines ranging from low to. Pdf the purpose of this study was to determine the effects of 12 weeks of step. Cardio aerobic exercises for small spaces your therapy. Step aerobics download ebook pdf, epub, tuebl, mobi. If you cannot follow all the steps at first, just keep moving. Burning calories through exercise, when combined with a reducedcalorie diet, can help you lose body fat and achieve a healthy weight. For many gym goers, workout music is synonymous with dance music. Exercise duration the length of time of the training session.

But most dance tracks clock in around 128 beats per minute bpm, which is a little too fast for most dance cardio or step aerobic classes where complicated steps might require a little more time. The videos range from 5 to 90 minutes in length, with short circuit style workouts available, such as a 10minute powerful step aerobics challenge or a 20minute thigh and butt blaster using the step. An easy approach to aerobic exercise walking is one of the easiest ways to incorporate aerobic exercise into your daily schedule. Combining step, hiit, and dumbbells, this is the ultimate athome workout. Aerobics step exercises for android free download and. A warmup helps your body prepare itself for exercise and reduces the chance of injury. The information contained in this manual is intended as a fitness guide and is not intended to replace a personal trainer. What is a warmup, and how important is it in aerobic activity. Activities to steps conversion chart to convert your activity time from minutes to steps, simply multiply the number of minutes you participated in the activity by the number indicated in the chart. To help assess your aerobic fitness, here is a minimum standard. This exercise uses the step to elevate the upper body for people with mobility issues. Youll soon find yourself keeping up with the instructor.

Aerobic dancing class 127 mowing lawn 120 aerobic fitness class 181 painting a room 78 aerobics, low impact 125 pilates 91 aerobics, step 153 punching bag 180 backpacking 181 raking lawnleaves 121 badminton, casual 1 racquetball, casual 181 badminton, competitive 203 racquetball, competitive 254. This has become a popular approach to fitness in older communities, as well as for people who are recovering from injuries or. Basic step aerobics workout quick 2 combos fitness cardio burn beginner duration. This 45minute workout will help to improve your general fitness and help you reach a healthy weight. Resistance training combined with benchstep aerobics enhances. Doing aerobic step exercises burns 500 calories in one 45 minute workout. Water aerobics is a form of exercise in which aerobic exercises are performed in a relatively shallow body of water, such as a swimming pool.

Doing step aerobics for 30 minutes can burn between 210 to 311 calories, depending on your weight and the intensity of the workout. Check out the respire fitness video workouts with workout of the week, featured workouts, plus 4 main categories including base, strength, strike and bootcamp. Exercise for a healthy heart with images step workout, pandora. Step aerobics can burn a lot of calories, especially if its done vigorously. You can adjust the step box to heights of 3, 6, or 10 inches. Whether you want to lose 10 pounds or 100 pounds, walking is a great form of exercise.