Tips on Aerobic Steppers For Home Workouts
Aerobic training is very popular these days. They activate the work of the heart, lungs and effectively fight overweight. Aerobic exercises do not need any special training, they contribute to the healing of our body, strengthen various muscle groups, have a beneficial effect on the work of all body systems, make the figure slim and get rid of excess weight, and even help to remove cellulite. Aerobic training is sometimes called cardio training,
However, not everyone who wants to keep fit has time to go to the gym. Therefore, an excellent way out of the situation would be to purchase a stepper for home workouts. At the moment, the stepper is very popular among those who want to do aerobic exercise at home. However, the principle by which it is arranged is not new.
What is a stepper?
First of all, a stepper is an aerobic exercise machine. To make it clear what we are talking about, let us explain that aerobic exercise is a repetition of movements for a long time, in a certain rhythm, in which almost all muscle groups are involved. Stepper workout allows you to vary the speed of movement while keeping your effort and workout load in check. As soon as you feel that your physical form allows, you can increase the load.
Who benefits from stepper exercise?
Before you start exercise on the stepper, be sure to consult your doctor. It will not always be useful for people who have problems with the cardiovascular system or diseases of the musculoskeletal system. If there are no contraindications, then stepper training is one of the best and most effective types of aerobic exercise and it is desirable that these exercises be regular.
Exercises on a stepper can help you lose weight, strengthen your heart, and tighten your legs and buttocks. They improve posture and vitality in all people, regardless of their age and fitness level.
How to do the stepper correctly.
It should be remembered that during classes it is necessary to keep the correct posture and posture. Do not lean on your hands, you should not place your body weight on them. The hand rests in the stepper are for balance only. In addition to reducing the load, such errors can lead to stretching of the ligaments of the hand or elbow. When exercising, try to keep your torso straight so that your whole body is in a vertical plane, as bending over during exercise can stretch your lower back muscles.
Start your aerobic stepper workout with a little warm-up, for five minutes. This time is enough to prepare the heart and warm up the muscles. After that, you can proceed to the main activities, again, gradually moving from a slow pace to the maximum possible for your body. Then, during workout, you can change the pace of walking from a slow step with a high instep to fast, shallow steps. As you finish your workout, gradually slow down and stretch to normalize your heart rate.
If you have just started to exercise on the stepper, then 15-20 minutes of training at a gentle pace (forty-fifty steps per minute) is quite enough for you. Then increase the workout time to half an hour, and the pace of steps to eighty per minute. Remember to monitor your heart rate as you exercise.
It is probably clear that the more intense the load, the more time you spend on workout, the more calories you will spend. It is estimated that, as a rule, in half an hour of aerobic exercise, about two hundred and fifty calories will be burned.
Advantages of the stepper.
Aerobic exercise itself is good for everyone, and the stepper also helps to strengthen the muscles of the legs, hips and buttocks. However, the stepper provides less stress than sports running or jogging. And the exercises on this simulator do not depend on the weather. And also you can combine business with pleasure: during exercise, listen to music or watch TV programs.
Another plus point of the stepper is that it has the ability to control the load using the built-in electronic control system. In this connection, cardio training is absolutely safe. And in terms of the number of calories burned during exercise, it can be equated to an exercise bike.
As a safety precaution
Keep children and pets away from the stepper while you are using it.