Get started to shift this
1) Reduce your stress,
2) Drink more water
3) Smile "spark the joy everyday"
STEP - is one of my favorite classes to teach its low impact and fun
What is step aerobics?
Step aerobics is a low-impact cardio workout using an adjustable platform to with moves choreographed to the beat of the music.
Step is my favourite workout because I can teach beginners, intermediate and advanced all in the same class to learn an add on a choreographed routine working at different levels of intensity to get a great workout. With a freestyle approach too it can be different every time as I use simple choreography that anyone can pick up easily.
What are the benefits of step aerobics?
· aerobic exercise
· improved heart health,
· blood pressure,
· endurance,
· boost for your overall mood.
· lower body strengthening & major muscle groups
· easily reach your 10,000 steps a day As you move up, down, the step
· Choreographed workouts are excellent for your brain
· Master your mind-body connection
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I repeat the movements so it becomes progressive over a few weeks. You will know the routine and if I forget with a brain fog moment you would already have the routine programmed automatically.
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Simple choreography engaging in repetition of an add on routine will mentally stimulate your brain to preserve cognitive function and may even help protect against dementia
Step workouts can be adapted to any fitness level so please come along, to Woodhall Community Centre to enjoy this fun fitness activity
Is step aerobics bad for knees?
A common misconception! Also depends on your height ie a 6ft person and 4ft person have very different leg spansStep aerobics is generally considered a low-impact activity so it would be suitable for most people, unless you have severe joint pain or damaged knees then there is no reason why you could not do step.There are many ways to modify step aerobics to accommodate sensitive knees. You can always eliminate jumping or excessive twisting to be more joint-friendly.You can change the height of the step from no risers (making the step only 4” high) or no step at all and do the movements on the floor. the higher the step, the more likely it is to bother your knees.What muscles does step aerobics work?Step aerobics is a low impact on joints but high cardio exercise for the entire body that works all of the major groups, including the glutes, hips, quadriceps, hamstrings, and calves.Depending on your arm movement, there is also core muscles activated by holding your posture upright and aligned support
What’s the best shoe for step aerobics?Always wear a comfortable supportive trainer, with a non slip base, with a good grip, as you will be working out on a platform you do need to be safe and avoid falling off due to bad footwear.*Never wear high heals or casual slip-on shoes for workouts
Is step aerobics good for weight loss?
Yes! Of course weight loss will come being in a calorie deficit and activity combined. Step is a healthy mix of cardiovascular exercise combined with strength training so this is a winning combination.
Step is a great high cardio low impact workout and being in a exercise group will encourage you to be with friends to workout and get off the sofa and not binge watch the latest Netflix series.
Consistency is essential with a fitness program so book yourself into a class for on my gymcatch portal, ONLINE BOOKING Gymcatch Portal you need to be coming at least a 4-6 weeks to get in to a routine this is the best way to reach your goals. Make step class a destination for the start of week and a good habit to attend class.
Step classes are a fun way to keep you motivated and coming back for more.
How many calories does step aerobics burn?
This is a difficult one to know for sure because calorie burns significantly from person to person. Metabolism, Hormones Height, weight, and most importantly, how much effort you put into your workout will be major factors into how many calories you burn during a workout. If you want to have an idea of how many calories you have burned then your best bet will be to wear a fitness tracker or heart monitor during your workout so it will give you a guideline of your effort during the class
STEP AEROBICS
Is step aerobics bad for knees?
A common misconception! Also depends on your height ie a 6ft person and 4ft person have very different leg spans
Step aerobics is generally considered a low-impact activity so it would be suitable for most people, unless you have severe joint pain or damaged knees then there is no reason why you could not do step.
There are many ways to modify step aerobics to accommodate sensitive knees. You can always eliminate jumping or excessive twisting to be more joint-friendly.
You can change the height of the step from no risers (making the step only 4” high) or no step at all and do the movements on the floor. the higher the step, the more likely it is to bother your knees.
What muscles does step aerobics work?
Step aerobics is a low impact on joints but high cardio exercise for the entire body that works all of the major groups, including the glutes, hips, quadriceps, hamstrings, and calves.
Depending on your arm movement, there is also core muscles activated by holding your posture upright and aligned support
What’s the best shoe for step aerobics?
· Always wear a comfortable supportive trainer, with a non slip base, with a good grip, as you will be working out on a platform you do need to be safe and avoid falling off due to bad footwear. *Never wear high heals or casual slip-on shoes for workouts.
· Adjust the height of the step by using risers, the step should be based on your height. If you have a step set too high, you’ll get tripped up, and it will be challenging to keep up with the tempo of the class. The basic height of the step bench is typically 4 inches high. Each riser adds 2 inches to the total height. Here’s a handy chart to give you a guide of step height.
Step Bench is 4" High
Add a Raiser 6" High
Add 2 Raisers 8" High
HIIT Circuit Training (HICT)
HIIT? Acronym of High Intensity Interval Training
What does HIIT involve?
HIIT typically involves short, intense cardio working to the maximum exertion / followed by shorter recovery – ie 20/10 30/15 to 45/15 seconds A typical HIIT workout will see you do three rounds of a series of moves, with a minute break between each set.
HIIT workouts can last as little as 10 minutes, and are recognised as helping burn calories faster and in much less time than other types of exercise. This has made HIIT especially popular for weight loss.
High-intensity interval training (HIIT) has become one of the hottest trends in fitness recently. The benefits of the training has been reported in numerous articles and many books and guides have been published on this dynamic workout. There are many kinds of HIIT activities, although it’s often associated with moves which are explosive such as Power squats, Power lunges, burpees and similar compound exercises.
CIRCUIT TRAINING
Circuit Training is a fun way to work out your whole of your body.
By the end of the class you feel exhausted but amazing.
There are 10 circuits stations we do twice 1 cardio and 1 mobility/ balance also we do a HIIT exercise after every two circuits.
Endorphins realeased - giving you a feeling of euphoria.
Gaining fitness - more energy to work yourself harder.
What is Circuit Training?
Circuit workouts include sets and reps different exercise moves that would be repeated in rounds ie 10 different exercises for 1 minute 3 rounds would be 30 minute workout.
The combination of the two will give you (HICT)
High-intensity circuit training (HICT) involves combining both programmes to get a blended class incorporating the maximum exertion cardio using weights/bands for resistance training in the same workout. Alternating between upper and lower body moves as well as high-intensity and lower-intensity exercises.1 The idea is a challenging, total body routine that promises better weight loss results in less time. I also add mobility moves into my circuit so if you only have time for 1 hour a week for training then this class will pack it all in for you to give you everything you need.
The major benefit of HICT is that you increase your afterburn (metabolism booster). This means that even after your workout your body continues to burn off calories when you are resting so it has double the effect, during and after workout.
HIGH INTENSITY INTERVAL TRAINING (HIIT)
HIIT has been proven to be one the best ways to BURN FAT.
If you work out at high levels of intensity with short recovery periods your stamina will improve, you will build muscle which helps burn fat.
Plus your fitness will improve dramatically. I HIIT into my circuit so my clients achieve the best results in the shortest time frame.
CARBS YOU SHOULD EAT ??
- Sweet potatoes
- Squashes
- Lentils/beans
- Quinoa
- Fruits and leafy green vegetables
Here’s a short list of carbs you should AVOID
if you want a flat belly:
- Simple sugars such as sodas, candy, fruit juices, pastries, etc.
- Whole wheat breads and pastas
- White rice, rice cakes, etc.
water makes up two thirds of our body so its extremely important to enable our body to function.It is vital to maintain a healthy body you need to have enough fluids to protect kidneys, urinary tract, to avoid constipation and headaches drink water.If you don't like plain water add in a little cucumber, lemon lime or mint to naturally flavour it. Avoid adding sugary cordial and make this a daily habit
