Also called aerobic or endurance exercise, cardio is any activity that gets you breathing a little harder and increases your heart rate. Exercise training and physical activity modified cardio vascular disease cvd risk factors, but the influences of different types of exercises. The most important thing is to be able to do any kind of aerobic exercise regularly. A variety of step aerobics moves can be put together to form routines ranging from low to. Aquatic exercise can also have several health benefits, such as improved heart health, reduced stress, and improved muscular endurance and strength. 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. Whether you want to lose 10 pounds or 100 pounds, walking is a great form of exercise. Water also offers natural resistance, which can help strengthen your muscles. 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. Information guide allactive lead chair based exercise. 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. Resistance training combined with benchstep aerobics enhances.
Scroll below to see full instructions along with our printable pdf for the full body workout at home. The 17 page pdf digital document will be available electronically immediately following payment. Stretching exercises should be done after a proper warmup to loosen or after your exercise. An easy approach to aerobic exercise walking is one of the easiest ways to incorporate aerobic exercise into your daily schedule.
Components of an effective aerobic program once youve chosen an aerobic activity, be sure to incorporate the following components of a safe, effective program. Consider the following if you are interested in taking a step aerobics class. 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. Combining step, hiit, and dumbbells, this is the ultimate athome workout. In contrast, anaerobic without oxygen exercise is activity that causes you to be quickly out of breath. Burning calories through exercise, when combined with a reducedcalorie diet, can help you lose body fat and achieve a healthy weight. Step aerobics routines you can do at home lovetoknow. It provides a cardiovascular workout to improve heart and lung health and burns calories for weight loss.
Reebok has been creating fantastic gym equipment for many years, and the original aerobic step is no exception. Many classes combine step aerobics with body sculpting, jumping rope, sliding, or funk aerobics. This unit has three different heights that will suit any workout. Therefore the best aerobic program is the one you enjoy and will stick to. Doing step aerobics for 30 minutes can burn between 210 to 311 calories, depending on your weight and the intensity of the workout.
Doing this choreographed cardio workout as part of a group exercise class. All you need for this workout is an aerobic exercise step or any kind of step or bench that is stable enough for you to safely hop up and down on safely. Fat blasting cardio workout for beginners download pdf. This step up box also has a weight capacity of 242 lbs. 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. If you have never taken a water aerobics class, i highly encourage you to do so. Youll soon find yourself keeping up with the instructor.
Aerobic exercise is any type of cardiovascular conditioning. Fat burning cardio step workout for butt and thighs step. 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. Cardio aerobic exercises for small spaces your therapy. It can include activities like brisk walking, swimming, running, or cycling. This has become a popular approach to fitness in older communities, as well as for people who are recovering from injuries or. Pdf the effects of combined training aerobic dance, step. A variety of step aerobics moves can be put together to form routines ranging from low to high impact, and. The information contained in this manual is intended as a fitness guide and is not intended to replace a personal trainer. Please see the following information guide for information on creating your own chairbased exercise workout to see where aerobic exercises fall within it. Step onto the bench with your right foot and bend your knee to 90 degrees.
If you have a step and a reliable internet connection, you dont have to head to the gym for your step aerobics workout. This 45minute workout will help to improve your general fitness and help you reach a healthy weight. 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. A warmup helps your body prepare itself for exercise and reduces the chance of injury. Full body workout at home without equipment download pdf. It can be a unique addition to any exercise routine. 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. No matter your level of fitness, there are forms of cardio exercise you can do. Step aerobics download ebook pdf, epub, tuebl, mobi. Product title 43 aerobic step platform with adjustable risers 4 6 8 exercise fitness workout stepper average rating. It is effective because it burns body fat faster than most other forms of exercise.
Activity steps minute aerobics class 145 archery 102 backpacking, uphill 242. For many gym goers, workout music is synonymous with dance music. This is one of my most popular basic step workouts, and is the first in a 3 part series. The downside to circuit training using weights or equipment is that it requires a lot of equipment. Doing aerobic step exercises burns 500 calories in one 45 minute workout. 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. Sample flexibility plan for beginners veterans affairs. Step aerobics is an uptempo way to get your heart pumping and stay fit. The low step up is a low impact lower body exercise that targets glutes, hamstrings and quads and is suitable for all fitness levels. It encompasses the learning of basic body shaping steps and exercises. Beginner step aerobics fitness cardio jenny ford youtube.
The results confirmed that step aerobic exercises lead to a significant decrease. 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. This playlist focuses on a mix of songsfrom the likes of three 6 mafia. Check out the respire fitness video workouts with workout of the week, featured workouts, plus 4 main categories including base, strength, strike and bootcamp. Generally, doing step aerobic exercises has a dramatic and positive effect on womens physiological.
Investigation into the effects of eight weeks of step aerobic. Step aerobics significantly improved all functional fitness components except for bmi. Aerobics step exercises for android free download and. Exercise for a healthy heart with images step workout, pandora. You can adjust the step box to heights of 3, 6, or 10 inches. This exercise uses the step to elevate the upper body for people with mobility issues. If you cannot follow all the steps at first, just keep moving.
Step with your left foot to the front, tapping the ball of the foot onto the floor. To help assess your aerobic fitness, here is a minimum standard. Aerobic exercises are performed in all components of a seated exercise session. Webmd suggests how to get started, what kind of exercises to do, and how to. 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. Exercise duration the length of time of the training session. There are many great water aerobics exercises that can get you moving in a fun, nonimpactful, and healthy way. Exercise ball over 100 workouts with resistance bands soalpha gallery of resistance bands workout routine pdf. Plenty of step aerobics routines are available online. Not only will you receive a great cardio workout, but you might be surprised by the strength training. The site offers hundreds of free online workout videos, including step aerobics routines. 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. The dynamic hip mobility on the aerobic steps a great warmup exercise that really helps to stretch and open up your hips.
Lowintensity activities such as walking your dog or waltzing count. Step aerobics can burn a lot of calories, especially if its done vigorously. Beginning a consistent walking program is the first step to exercising while on the medifast 5. Step aerobics offers a fun and effective workout for all fitness levels. You can use however many risers you need, keeping in mind that a higher bench, as long as form is minded, will make for a higher calorie burn and more work for the lower body. Basic step aerobics workout quick 2 combos fitness cardio burn beginner duration. 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. Warmup 35 minutes a warmup prepares your body for exercise it slowly raises your heart rate and increases blood flow to the working muscles. Aquatic exercise is a lowimpact activity that takes the pressure off your bones, joints and muscles.
One of my favorite activities, aside from running, is water aerobics. What is a warmup, and how important is it in aerobic activity. See if you can walk up five flights of stairs at your own pace without stopping, using the railing only for balance. Some gyms refer to these classes as aqua exercises, hydroworkouts or aquatic exercises. Aerobic regimes should be long enough to drive you into an aerobic zone without ending in overt fatigue. Start your fitness routine with this aerobics video for beginners. The routine consists of two different sets of 10 minutes, which are repeated twice. Pdf the purpose of this study was to determine the effects of 12 weeks of step.