Planning a step aerobic routine requires knowledge of step movements and music counts. Practice these basic movements, and choose one or two exercises from each category for a wellrounded seated workout. With a resistance band, slide band under the seat, or sit on it, until its at an equal length on both sides of the body. It will take 510 classes to really get your step legs. This is a sample 12week plan to help meet a goal of 30 minutes of moderateintensity physical activity on most days of the week. Step your lead foot 2 to 3 feet forward to the corresponding corner of the floor or the bench. Displaying all worksheets related to step 1 of na basic text. Youll also find step aerobics workout videos at various levels from beginners to advanced. All you need is comfortable workout clothes, supportive shoes, a drink bottle and a sweat towel. The programs goal is to be an organized and concise exercise program. Weve gathered 29 different exercises designed to be safe and challenging for seniors and the elderly.
Basic left is one of the simplest and most basic of all step moves. Step aerobics is a form of aerobic power distinguished from other types of aerobic exercise by its use of an elevated. Step aerobics was innovated by gin miller around 1989. Aerobic exercise is any type of cardiovascular conditioning. A regular program of walking, and strength and flexibility training can help improve osteoporosis and prevent its onset.
These free exercise handouts were developed by the american council on exercise ace, a nonprofit organization that promotes active lifestyles by setting certification and education standards for personal trainers and group fitness instructors. The following steps summarize the process undertaken by the who. Easy and simple exercises for kids verywell family. For the workout, youll need two tennis balls, a sturdy chair with arms, a.
Step back until your legs touch the chair then slowly lower your bottom back into the chair repeat 4 8 times tip. Feel free to customize your step aerobics routine to suit your needs and help you reach your fitness goals, no matter what they are. Yoga is a form of exercise that gives you everything. Many classes combine step aerobics with body sculpting, jumping rope, sliding, or funk aerobics. The chair based exercises in this booklet, although lowintensity, will still encourage inactive people to develop healthy activity habits.
This is one of my most popular basic step workouts, and is the first in a 3 part series. Webmd tells you more about bonestrengthening exercises. Apply for and manage the va benefits and services youve earned as a veteran, servicemember, or family memberlike health care, disability, education, and more. Water also offers natural resistance, which can help strengthen your muscles. Chair based exercise cambridge later life training. Instead of working out, think of it as exercise play. Free exercise handouts group exercise and aerobics handouts. Borrow an exercise video from the library or a friend for example, chair dancing, step walking, and basic aerobics. Printable workout routines can be a serious ally when youre trying to get in shape. Step onto the bench with your right foot and bend your knee to 90 degrees. I start the step aerobics unit by introducingteaching some of the basic steps without music. Download kaywareader app, or another qr code reader for tomorrows class. Range of motion refers to the ability to move your joints. Step yourself into shape by trying a step aerobics workout.
Participating in these exercises will help individuals with limited movement to carry out the everyday activities that are essential to living as independently as possible. Plenty of step aerobics routines are available online. Worksheets are narcotics anonymous step working guides, first step work, step 1 work, working step four in narcotics anonymous, aas 12 steps including powerful, bbt6e softcover 10142008 102411 amt6e, step 1 writing guide, understanding the 12 traditions of narcotics anonymous. These step aerobics exercise videos boost workout intensity as they tone your lower body. For example, instead of always approaching the step. Step aerobics definition of step aerobics by merriamwebster. Kastendeckel sowie feste matten als alternative steps genutzt werden.
Step aerobics can also be involved in dancing games, such as dance dance revolution or in the groove moves and techniques. Jede choreografie beim step orientiert sich am musikbogen. With a medicine ball, place the ball at the edge of the lap, keep the hands on either side while gripping the ball. Step aerobics offers a fun and effective workout for all fitness levels. Learn how to do the a step aerobic exercise in this free aerobic fitness video. Sometimes, we have to be flexible when we do a 5th step. Aquatic exercise can also have several health benefits, such as improved heart health, reduced stress, and improved muscular endurance and strength. Browse through totalbody exercises or movements that target more specific areas of the body. Here are some of the best chair exercises for seniors. Dancing, step aerobics, and stair climbing weight training with free weights or machines although swimming and bicycling are not weightbearing activities, they are good alternatives if you have a health condition that prevents weightbearing exercise lead a healthy lifestyle. It provides a cardiovascular workout to improve heart and lung health and burns calories for weight loss. Stand with your feet parallel and hipdistance apart. The throwers ten program is designed to exercise the major muscles necessary for throwing. Fitness blender offers a long list of printable programs, all built by professional in the fitness industry.
The sequence must not include the difficulty elements or dance. A minimum 16 count aerobic basic step sequence must be contained within the content of the routine. Download readytouse handouts on a variety of topics related to a healthy lifestyle incorporating fitness. Your participants will appreciate an even number of movements on each leg, a variety of directional patterns and variations in step placement. A goal worksheet is provided in the appendix of this manual. Applying ice packs for 20 minutes after exercising helps. Begin with a low step and follow our instructor as they coach you through the options. This 40minute workout uses a combination of cardio and strength exercises for both the upper and lower body. Boks is a schoolbased fitness program for elementary and middle school kids, and its all about. Use these free fitness handouts to explain the benefits of cardiovascular exercise. You may alternate lead legs or repeat the step on the same leg several times before switching.
Step aerobics routines you can do at home lovetoknow. Step aerobics is a truly beneficial and effective exercise format for all fitness levels. A seated workout encompasses far more than movements. These can be organized as an information rack for employees to take information on an asneeded or desired basis or. A variety of step aerobics moves can be put together to form routines ranging from low to. Whether youre a beginning exerciser who needs help getting started or someone who wants to add some spice to your fitness routine, our ace fit exercise library offers a variety of movements to choose from. These are reimagined aerobic step images in png format and a larger 512. Free step aerobics routines step aerobics has gone through a lot of changes since its inception in 1989. Inspired by step aerobic animated gifs from s moves page, a site i used while attend pennsylvania college of technology for an a. Do not do exercises sitting on the edge of a table lifting leg weights knee extension.
This dance step is also doable on an aerobic step or the floor. Chair based exercises will develop your cardio fitness, muscular strength, and flexibility. The routine consists of two different sets of 10 minutes, which are repeated twice. Warm up with a few minutes of light cardio such as walking on a treadmill then stretch, targeting the muscles in. If you have a step and a reliable internet connection, you dont have to head to the gym for your step aerobics workout. An elastic knee support that has a central opening cut out for the kneecap sometimes helps. It can include activities like brisk walking, swimming, running, or cycling. Step aerobics, the practice of stepping on and off of a raised platform, was invented by collegiate gymnast gin miller in. Is step aerobics a good workout aerobic exercise including organized step, dance and cycling classes became increasingly common in the late 20th century.
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. Aquatic exercise is a lowimpact activity that takes the pressure off your bones, joints and muscles. The moves in step aerobics can seem tricky at first, and when working with a after you are familiar with the basic moves of the step aerobic routine you printable puzzles hidden pictures step aerobics is a new technique of performing aerobics, by stepping on an elevated platform. The following table gives the number of calories you burn doing 10 minutes of each physical activity listed. Step back to the original position with your lead leg. What was once simply stepping up and down on an elevated platform has morphed into fullon choreographed dance routines or programs that mix basic stepping with highintensity calisthenics, such as burpees and pushups. Rehabilitation for patellar tendinitis jumpers knee and. Nasm downloads assessment forms, charts, templates. 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. Then, keep both arms to the sides of the body, let them hang naturally with the palms facing toward the body. Basic aerobic dance steps by andrea boldt updated may 31. Theyve been in storage and are a little dirty just need some tlc, but are in excellent condition and ready to be used. Smoking and excessive alcohol use have been linked to. Osteoporosis american academy of orthopaedic surgeons.
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. Global recommendations on physical activity for health. Step 1 of na basic text worksheets lesson worksheets. Safety point have a table or support in front of you for when you stand up, if you need it this exercise will help improve the ease you can get out of a chair or squat to do things. Step aerobics exercises and routines for athome workouts. Pdf printable worksheets are provided for each, to make it easy to see the progression of each step. Aerobic styles in the beginning, there was high impact aerobics. Starts with basic moves that quickly progress to more intensified creative versions of the start combos. Below are older drafts of working step 4 and 5 using the back to basics. Often moves are referred to as reebok step moves in reference to one of the first makers of the plastic step commonly used in gyms the basic step involves raising one foot onto the step, then the other so that they are both on the step, then stepping the first foot. It gets its name from the wide, vshape of the movement.
Thats the term used by ewunike akpan, whos a personal trainer certified by the american council on exercise, and also the associate manager for the midatlantic region for boks build our kids success. Step aerobics step by step 3 intermediate jenny ford. Here youll find a huge selection of step aerobics fitness videos and dvds. Participates in a variety of strength and endurance fitness activities such as pilates, resistance training, bodyweight training, andor light freeweight training 7. Consider the following if you are interested in taking a step aerobics class. You weight train to gain strength, jog or do aerobics for a cardiovascular workout, practice taichi to develop a sense of balance and harmony, stretch to gain flexibility, and meditate to develop peace of mind and relaxation. While those small animated images are nice for showing the progression, they dont exactly set themselves up for use in a printed sheet. Having exercise routines readily available will help give you a jump start towards better health. Step aerobics is a choreographed routine of stepping up and down on a rectangular, square, or circular platform or, in the case of bosu, a domed, flexible apparatus. Exercise is vital for people of all ages for maintaining health, preventing injuries, and lowering risks of heart diseases. To do most of the strength exercises in this plan, you will need to lift or push weights or your own body weight, and gradually increase.
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