Step Aerobics
January 14, 2009
Step aerobics has known to burn calories and improve the health of the heart. However, it also helps to heighten the levels of good cholesterol. The Journal of Sports Medicine and Physical Fitness published a study. It said that step aerobics raised the levels of HDL cholesterol among the study group.
When this exercise is done regularly and frequently, it tends to increase the levels of HDL. Vigorous exercise is better for the body as far as the overall health benefits are concerned. If you enjoy a challenging workout and like to exercise to music in a group, then this is just the thing for you. It not only develops the hamstrings, it also strengthens and develops the gluteals or the buttock muscles and the quadriceps.
How to do it?
You can start by warming up. Light jogging, stretching and range-of-motion activities for the trunk, lower back, quadriceps, hamstrings, calves and Achilles tendons, any of these can be an adequate warm up. You can do this for about 10 minutes.
When you begin, you should be in the standing position. You should start at the top of a step bench. Your body weight should be on your left foot with your weight shifted toward the left heel. You should keep the right foot free and hold it slightly behind your body.
Now lower the body in a controlled manner so that the toes of the right foot touch the ground. However, you should maintain all of your weight on the left foot.
Driving downward with the left heel, straighten the left leg and return to the starting position. Then switch over to the right leg.
If you are a beginner, you should not go beyond 15-20 minute workouts every alternate day. Soon, your muscles and heart will become used to the workout. Once so, you can increase the duration to 60 minutes daily.
Once finished, remember to cool down by doing low-intensity movement for 5-10 minutes. You can even walk. Then stretch the same muscles you had stretched during the warm up.
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