Of course, step aerobics revolutionized the fitness industry when it was introduced in the late 1980s and it is still relevant today. Specifically, a comparison was made between floor step aerobics fsa and treadmill walking tmw. The aerobic basic step sequence of 16 counts must contain a minimum of four of the following seven basic aerobic steps knee lift, kick, lunge. A 10week groupbased step aerobics exercise significantly improved functional fitness in. How to do aerobic steps for beginners cardio workout. The best workout steps and aerobic platforms, according to.
Pdf the purpose of this study was to determine the effects of 12 weeks of step. This move can be performed on an aerobics step bench or on the floor. Fords routine features basic moves that will quickly elevate your heart rate. Stepping up, over and around an adjustable step to the beat of highenergy music gives you an excellent totalbody workout thats good for burning fat, building muscle and improving your fitness. Bring your other foot up to meet the first on top of the platform. So from this week, you will take the first step to developing a strong back, flat stomach. Students should write out the steps to their routine to turn in with other assessment sheets. See more ideas about step aerobics, aerobics, step workout.
Step aerobics is distinguished from other forms of aerobic exercise by its use of often moves are referred to as reebok step moves in reference to one of the printable school worksheet aug 22, 2011 free step aerobics routines workout moves taps around the world instructions. Feb 28, 2020 step aerobics routines are the latest version of aerobics that have been introduced in the market, and are a great way for toning the body and burning calories. Effect 0f selected aerobic exercises on the improvement of cardiovascular. Exercise intensity was controlled by monitoring thr 7075% maximal hr. In this series of video clips she teaches aerobics exercises such as. Mar 10, 2015 both step aerobic routines require you to continuously exercise for at least several minutes. Youll need to wear a good pair of shoes, but thats all the equipment youll need for this workout.
Apr 02, 2019 step aerobics was introduced in the 1980s as part of the aerobics craze, and its still popular in gyms and health clubs. The 50 best free workout resources you can find online. In the beginning, step aerobics was done slowly and simply, with an emphasis on athletic movements. Step aerobics choreography user step patterns, full animated step aerobic routines, step combos and 70 downloadable step videos. Whether youre a beginner just starting to step or a longterm fan whos been stepping with jane fonda since the 1980s, incorporating a step aerobics workout into your regimen is an effective way of burning calories and fat. Step aerobics burns calories at a rate of up to calories burned per hour for a step workout, making it one of the most efficient exercise classes on the market.
Jan 28, 2016 get ready to tone your lower body and burn a ton of calories with this athome step workout. Here you are with a step aerobics moves pdf to for. Feel free to customize your step aerobics routine to suit your needs and help. The aerobic basic step sequence of 16 counts must contain a minimum of four of the following seven basic aerobic steps knee lift, kick, lunge, jumping jacks, skip, march, jog. The benefits of step aerobics battle ground fitness gym. Expect to find a variety of movements in an aerobic class that are set to the speed of the music. Guidelines for aerobic dancegymdance routines 2012 page 5 compositional requirements cr. Musical interpretation routine suiting the music, ie using the accents, mood, timing. Aerobics general routine guidelines compulsory routines i, ii. Fsa provides cognitive stimulation by requiring participants to follow oral directions, remember routines, and. Choosing an aerobic activity an aerobic activity is.
Get ready to tone your lower body and burn a ton of calories with this athome step workout. Fat burning cardio step workout for butt and thighs step. Pdf the effects of 12 weeks of step aerobics training on. Each group gets a copy of the dance aerobics project description. College of charleston peac 11 step aerobics fall 2016 instructor. Step aerobics came to life in the late 1980s when fitness instructor and athlete gin miller was told by her doctor to step up and down on a milk crate to rehabilitate a knee injury. While those small animated images are nice for showing the progression, they dont exactly set themselves up for use in a printed sheet. Here you can compose a full animated step aerobics routine and play your step pattern in an cool animation.
Heres all the information you need to buy and use the hottest fitness product on the market todaythe aerobic step. Effects of shortterm step aerobics exercise on bone. Burn calories and body fat with step burn calories and body fat with step aerobics routines followed by strengthening exercises designed to target major muscle groups to sculpt your muscles for a tight lean look. Animated categorized step aerobic moves, step patterns, full animated step aerobic routines, step videos for download and text patterns. A minimum of 7 exercises for your client 7 different muscle groups must be used 2 machines 2 free weights 2.
Your bench may be anywhere from six inches to twelve inches in height. Growing stronger strength training for older adults cdc. Expect to find a variety of movements in an aerobic class. May 24, 2019 step aerobics is an uptempo way to get your heart pumping and stay fit. A variety of step aerobics moves can be put together to form routines ranging from low to. Biggest loser plan at home biggest loser step workout berry blog is. Perform beginner, intermediate, and advance steps within a routine. We know that step is the most engaging, fastpaced, athletic, and mentally stimulating cardio workout that you can find. Dec 29, 2017 the site offers hundreds of free online workout videos, including step aerobics routines. Students may use own chose of music song to create,practice and present.
Students may use own chose of music song to create,practice and present free rubric builder and assessment tools. Excessive use of movements from other disciplines will score poorly. In other words, we will continue to create advanced step choreography, music, and videos. Workout steps help to get your blood flowing, build endurance, and aid in fullbody workouts, strengthening your leg muscles and engaging your core. There is no exercise that involves any kind of jumping. Repeat with the opposite foot and then continue alternating. Group fitness participants expect to dance, kick, spin, jump and squat their way to improved health. Make sure its sturdy and provides ample foot space so that you dont fall off of it while. This is a sample 12week plan to help meet a goal of 30 minutes of moderateintensity physical activity on most days of the week.
Delivering step classes requires creativity, strong teaching skills and preparedness. Choosing an aerobic activity an aerobic activity is anything that increases your heart rate, uses large. You can place the step vertically or horizontally in front of you. The routine must use the seven basic steps of aerobics, variations of dance moves and at least four. Step aerobics, also known as bench aerobics and step training, is a form of aerobic exercise that involves stepping on and off a small platform step aerobics was studied by physiologists in the 1980s, and in 1990 it swiftly grew in popularity in the u. An effective step workout video you can follow along with at home. The aerobic step aka aerobic stepper, aerobic platform, workout bench, exercise step, gym step, circuit step, ect. Cdtape player, anything else the students need as a result of their designed routines. Incorporating step ups into your fitness routine can help strengthen your foundation, stabilize your core, and improve the quality of your workouts overall. 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. Cathe friedrichs step boss aerobic step workout series.
On day two of the unit we put the basic steps to music so that the students are able to work on counting steps and can hear how the routines are cued. And their lightweight construction and portable designs make them a great addition to your home gym. Step aerobics only requires a step bench for equipment. Beginners may want to choose a lower height until theyre used to a step aerobics workout. Previous practice of some dance and aerobic routines and moves. 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. Aerobic content intensity appropriateness routine should include a minimum of 50 70% standing moves, with a solid level of athleticism maintained. Enjoy doing easy step aerobics and fitness cardio workouts led by.
Apparently, you may be a beginner, an intermediate, or an advanced user, this step training guideline would be perfect for you. A step workout for beginners below is an eightminute step workout for beginners that you can do in the comfort of your own home, or wherever you can find a sturdy surface. Check out a membership to beachbody on demand so you can try out shaun ts transform 20 workouts he uses an aerobic step in every routine of the 6 week program. These water exercises focus on improving your specific strength.
Reversehook advanced step aerobics choreography, music, and. Place one foot on top of the surface, pressing into your heel as you step up. On day three i start the teaching component of the unit. Step aerobics offers a fun and effective workout for all fitness levels. Fitness assessment and program planning shape america. Step aerobics is a form of aerobic exercise that uses a low elevated platform, the step. 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. Step aerobics workout routine with jenni 30 minutes youtube. In this online video series learn aerobics from personal trainer ricketta butler, who holds a health science education degree from the university of florida.
They participate in a tenminute step aerobic routine to get their heart rate up, check their heart rate and pulse, conduct the activity again but. This fitness tool will enhance any workout getting you the body changing results you want, fast. Bonus abs two bonus ab workouts to keep that core tight and toned bonus extended stretch two extended stretches to help us lengthen and relax hardworked muscles bonus 20minute intermediate step routine for those exercisers who want to challenge themselves with stepsync but need a slower start. Aerobics is a form of physical exercise that combines rhythmic aerobic exercise with stretching. Syg 2007 aerobics criteria marking sheet presentation 50% of total score made up of four components. While learning this aerobic workout students will learn different moves used in step aerobics as well as improving their cardiovascular endurance. Although it has recently seen a slight decrease in popularitymostly because new programs have proliferated and time slots are limited step still has its place.
The resistance of water acts like a natural weight against your body. Aug 26, 20 step used to be one of the most popular group cardio formats. It also gives your metabolism a boost and strengthen your mostly lower bo. Aerobic exercise routines are combinations of movements set to a specific count. A minimum 16 count aerobic basic step sequence must be contained within the content of the routine. For students to work in groups to create original dances or aerobic routines. Plenty of step aerobics routines are available online. Please note, if you are a man over the age of 40, a woman over 50, or have a health problem, consult with your doctor before starting an exercise program. Anaerobic without oxygen the intensity is so high that oxygen is not utilized to produce energy for short periods of time. The aerogym fitness manual is an excellent resource that provides a variety of. Equipment needed step jenni will teach some advanced moves in a quick 30 minute step workout. How did the fitt principle help you to develop your exercise routine. Lose fat and tone muscles from home with our online exercise and nutrition plans. My 3in1 aerobic step is the most dynamic, innovative, and versatile piece of equipment in the market.
Any exercise in water will improve your general strength. Students will be introduced to the basic physiological. Can primary care doctors prescribe exercise to improve fitness. The aerobic stepeverything you need to know in 2021. If youre looking for a cardio workout that doesnt need a machine, is different than running, is one you can easily modify, add weights to, and. You are the personal trainercomplete the following for one of your clients. Burning an additional 3500 calories each week, or 500 per day, can help you lose approximately 45 lbs a month. Janisha rangel slideshare uses cookies to improve functionality and performance, and to provide you with relevant advertising. Vo 2max, countermovement jump height and average power, and squat jump height were measured before and after the intervention. At the completion of this lesson students develop and implement an exercise routine as part. Step aerobics workout routines step aerobics, step aerobic.
A step workout for beginners below is an eightminute step workout for beginners that you can do in the comfort of. These are reimagined aerobic step images in png format and a larger 512. Students must write steps down and create steps name. Step aerobics choreography, videos, music, terms at. Exercise interventions were primarily considered because of their potential to improve other outcomes while enhancing cognition. All of my workout dvds are now available on this site as a digital download and are designed to be transferred to your computer, phone or tablet and then played on your tv. Step aerobics fitness grade 68 throughout this unit all students will work on learning step aerobics. Students my use up to 6 steps from class routine in original order. For students to create an original step aerobic routine of 10 steps. The sequence must not include the difficulty elements. Browse through the unique animated step routines directory.
If you continue browsing the site, you agree to the use of cookies on this website. The effects of supervised step aerobics training combined. If you have a step and a reliable internet connection, you dont have to head to the gym for your step aerobics workout. You can focus your water aerobics routines to improve strength in certain areas of your body. It provides a cardiovascular workout to improve heart and lung health and burns calories for weight loss. Expect to do step up step downs, knee lift step, and other. There are a lot of exercise videos online, especially on youtube, but the ones. I start the step aerobics unit by introducingteaching some of the basic steps without music. Participants in the combined and exercise only groups had significant improvements in. Choreography 30 points creativity eg old moves set in a unique way, or variation of old moves. Aerobics general routine guidelines compulsory routines i. Click each link to show the pdf one handed kettlebell swing two handed kettlebell swing kettlebell clean kettlebell high pull kettlebell. Similar to dance aerobics, step aerobics routines are designed around 32beat segments that are divided into four, eight or 16count moves. Floor patterns use of stage, moving team members around the performance area, ie from side to side, front to back, corner to corner and balance balance between standing and.
The best types of activities for this plan are ones that use large muscle groups arms, trunk, legs, such as walking, dancing, cycling, swimming, or jogging. This steps workout is designed for beginners and has a low impact on your tendons and joints. Step aerobics routines you can do at home lovetoknow. Here, we will go into the details of this form of workout routine.
Turnstep is a large community of aerobics enthusiasts featuring over 15,000 patterns, an active bulletin board, and more. In other words, we will continue to create advanced step. Not only does the step boss series offer 3 new workout routines but also includes. Pdf printable worksheets are provided for each, to make it easy to see the progression of each step. Identify the benefits of participating in step aerobics. The site offers hundreds of free online workout videos, including step aerobics routines. For example, a 32beat segment can include eight counts right basic, eight counts right vsteps, eight counts turn step and eight counts knee repeater.
Apr 12, 2021 basic step aerobics workout uncategorized april 12, 2021 0 reza step aerobics benefits moves and tips step aerobics benefits moves and tips step aerobics 10 workouts benefits basic step aerobics workout jonathon. Step it up this step aerobics class is the perfect combination of cardiovascular activity and strength training. Try out this 45 minute workout with your reebok step, with instruction by gin miller the founder of the step revolution over 20 years ago. Doing this choreographed cardio workout as part of a group exercise class can help build motivation and create a sense of. The body project specializes in highintensity fatburning workouts th. Dance aerobics steps routine for students to create an original step aerobic routine of 10 steps. This short and speedy step workout gives you a quick sweat and burns calories fast. Students create original dances or aerobics routines in. Adjust the step s height so you can step on and off of it without bending your knee more than 90 degrees.
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