How to Do Steps

Experts say that to lead a healthy life it is necessary to combine at least three elements: a balanced diet, enough sleep and an exercise routine.

However, the truth is that even though we know these things, we do not put them into practice for various reasons, one of them being lack of time. As we lead increasingly hectic lives, it’s hard to find the time to stop and do things the right way.

If you feel that you should lead a more active life, the solution to the problem may be the steps. It is a very simple but effective exercise that you can do from the comfort of your home when it suits you best.

It is a very complete exercise, where you can work at a cardiovascular and muscular level at the same time. It consists of a sequence of movements that have as their main base the raising and lowering of a rectangular platform. In fact, its name means Step and alludes to the type of work that is carried out.

Since there is no age required to do this exercise, you can do it in the company of your close friends or family. This way you will feel much more motivated to lead a healthy life, in the midst of your current circumstances.

Of course, you are probably asking yourself some questions like: What does it take to get started? How should the exercises be done? How much time should be devoted to it? What benefits does it bring to the body? Are there any additional recommendations? If so, today is your lucky day.

Just by reading this short article you can have access to the answers to all these questions and more. So what are you waiting for? Get to work and start taking the necessary steps for a healthy life.

Instructions for doing steps

If you want to change your habits and lead a fitness life, start with this exercise to which you can add many training routines. For example:

  1. The basic exercise consists of going up on the platform with one leg and then the other, and then going down on your back and following a specific rhythm, as if you were imitating the movement we do when we climb a ladder. The most recommended thing is that you do 3 series of about 15 repetitions each.
  2. A different exercise involves raising one leg to the platform and then lifting the knee of the other leg. You have to do this by alternating legs. In this case. You can also do 3 sets of 15 reps.
  3. If what you want is to tone your buttocks, it will be very helpful to step with one leg and simulate that you are kicking with the other, but backwards. In other words, you should stretch your leg back. Alternate legs until you complete a 3-set, 15-rep routine.

Actually, these are just some of the exercises, there are many more. The key is to perform different combinations of leg movements while going up and down the step.

A session in the gym is divided into the following parts:

  1. Warm-up: during the first 10 minutes the body prepares to do the work. It consists of a very simple choreography on the step, with few repetitions, which help to warm up.
  2. Aerobic work: through it, resistance, cardiovascular capacity and calorie burning are worked on. This part usually lasts between 30 and 40 minutes and is more complex because movements and repetitions are added.
  3. Muscular work: it consists of focusing the work on the muscle groups that remain in the background while paying attention to the aerobic part. That is, back, arms and abs.
  4. Stretching: These are the last minutes of the class, which are dedicated to stretching and relaxing the muscles of the body.

The choreography can be complicated to the point of becoming a real challenge for those who practice it.

What are its benefits?

Among the benefits we find the following:

  • Increased physical endurance.
  • The development and improvement of coordination.
  • It favors the elimination of toxins thanks to sweating.
  • Improves circulation.
  • Increases strength in the lower body.
  • Increases flexibility.
  • It helps release endorphins, which helps with anxiety, depression and stress problems.
  • Tones the muscles of the buttocks and legs by eliminating cellulite or orange peel skin.
  • It stimulates memory thanks to the repetition of movements.

What do you need to do steps?

If what you are looking for is to lose weight, steps are the way to achieve it, since it has been shown that by doing it you can burn calories faster than doing classic aerobics, Zumba or going for a run.

To achieve this, you can practice it for at least an hour. In this way the body will begin to eliminate stored or reserve fat. If you do it for 30 or 45 minutes, you will be able to reaffirm your muscles and other benefits.

During a single class you can burn more than 500 calories. This amount is exceeded when you participate at an advanced level, that is, with complex choreography and at a higher pace. So it’s worth a try, you have nothing to lose by doing it.

Tips for doing steps

The most common are related to impact. People who have problems with the joints in the knees or ankles should not practice the steps. It is best to do lower impact activities.

It is also contraindicated in the following cases:

  • Heart problems.
  • Obesity.
  • eye problems
  • Retinal detachment.
  • Vertigo.
  • Pregnancy.
  • Pulmonary insufficiency.
  • Spinal cord injuries.

Recommendations you should take into account

In order to have a good execution and avoid injuries, before starting to practice this activity it is important that you take into account some additional recommendations:

  1. When going up to the platform, it supports the entire sole of the foot. Place it in the center of the platform without protruding anywhere. Otherwise, you could lose your balance and fall or be injured.
  2. Go up with smooth and measured movements. Avoid stomping.
  3. When you come down, land first on the balls of your feet and then on your heels to protect your calf muscles and ankles.
  4. Keep your body in line with your shoulders back.
  5. Drive the movement with your whole body, without thrusting forward from the hips up.
  6. Do not lock your knees or contract your legs.
  7. Keep your legs semi-flexed and ready for the reaction.
  8. Do not exceed the suggested time to avoid straining the muscles of your body. Especially if you are not used to exercising or lead a very sedentary life.

It may cost you a little at first. Practicing this sport requires some time to familiarize yourself and adapt. So don’t be discouraged. Be patient. Since you will improve as you practice it.

Drink enough water before, during and after your training routine to stay hydrated and not put your health at risk. The most important thing is that you enjoy it and have fun doing steps.

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