Steps… Integrated Exercise

Translation: Samar Yahya

People might pay more attention to exercises on ‘Treadmill’, biking and weight-lifting, and neglect vital exercises such as ’Steps’.

‘Steps’ helps all the body; burns fat, promotes the heart, improves breathing, increases fitness and effectively contributes to abolish excess weight and get the perfect shape.

‘Step’… the main tool

‘Steps’ is a kind of aerobic exercise that is first known in the United States more than 25 years ago. It is an exercise based on use of a portable ‘Step’ to enable players to perform a series of steps and exercises on and around the ‘Step, in a 30-60 minutes class. Players exercise as a group supervised by a professional trainer.

Experts call it an integrated exercise since it helps legs, thighs buttocks, abdomen and arms. Weight-lifting can also be exercise during ‘Step’ classes to strengthen the muscles.

Burns fat and promotes the heart

‘Steps’ helps burning about 400 to 500 calories per hour, so it is effective to get rid of excess weight and get perfect shape. ‘Step’ exercise is further helpful than going up and down the stairs. It allows all muscles to move, supports cardiovascular functions, thus improves breathing and increases fitness; just like jogging, biking and swimming, making it excellent to enhance endurance.

Guidelines for sound exercise

– With such intensive type of exercise, you need to drink water before, during and after the class to avoid drought.

– It is advised not to use ‘Step’, in cases of excess weight (obesity or pregnancy), in order to protect the joints.

– Experts recommend that ‘Step’ exercises would be started gradually, and then increased over the course.

– Like any other kind of physical activity, people with a personal or family history of cardiovascular disease or high blood pressure should get doctor’s advice first.

– Use the suitable sports shoe that supports the ankle, and would soak up the knocks.

– Warm-up exercises are very useful to improve performance and accelerate energy recovery before and after the class and to avoid twisting or any other extra pains.

– Stretching exercises at the end of the class, that you may consider useless, are actually very essential; it increases flexibility, promotes blood circulation, improves balance, relieves lower back pain, strengthens cardiovascular health by improving arterial performance and lowering high blood pressure.

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