Do-it-yourself step platform: how can you make a simulator?

Exercises on a special step platform are the most effective in matters of figure correction. Classes on this equipment can be carried out both at home and in the gym. The board takes up little space, does not require special care, and you can make it yourself. A home-made step platform completely replaces a purchased one.

The step board is a unique and very simple exercise machine that makes it possible to organize a full-fledged fitness training without leaving home if going to the gym is unavailable for some reason.

In specialized sports stores you can buy boards of various types and modifications, but their cost cannot be called cheap. Therefore, many who want to practice step at home are wondering what to replace the step platform with. The article talks about this, as well as what kind of equipment it is and what characteristics it should have.

Why do you need a step platform?

In order to make a complete and, most importantly, safe structure for humans, you need to know what it is and what qualities it has.

This simulator is designed for the comprehensive development of the muscles of the buttocks, legs and cardiovascular system. Exercises on this equipment represent an imitation of walking up steps with the inclusion of dance elements. The board can also be used as a sports bench.

Sports equipment and equipment intended for active activities must initially be durable and stable. The same applies to the platform. This simulator resembles a step or an ordinary box with a rectangular shape. Industrial platforms are made of high-quality plastic with a rubberized surface and are sold at any sporting goods store.

For safe practice when making a board yourself, it is important to comply with a number of requirements.

Requirements for classes and platform for step dance

Step aerobics is similar to sports dancing, with the only difference being that in step the movements are performed around a platform, with ascent and descent from it, which imposes certain requirements on the classes.

It is necessary to exercise in light sneakers with ventilation (mesh) and non-slip soles.
The space for performing exercises should be sufficient so that you do not have to touch nearby objects during the dance.
The platform must be installed on a flat surface to prevent it from loosening and shifting during movements.

A correctly calculated step design will make it possible to avoid sprains and injuries and allow you to enjoy your workout.

A do-it-yourself step platform must meet the following requirements.

Good strength characteristics. This is important, especially if a person is overweight. The board must not break or be damaged in any other way during class.
Non-slip surface. This requirement applies both to the upper surface, which is directly involved in performing the exercises (that is, the leg should not be able to slide off the board), and to the lower part (that is, the platform itself should not slide on the surface on which it is installed).
Excellent stability. This quality will not allow the board to turn over if the athlete steps on the edge of the simulator.

These requirements are met by the correct selection of the material from which the platform will be made, as well as by the choice of its design and weight.

Step platform and training on it

This type of aerobics is very similar to sports dancing. There is only one difference: in step, athletes move around the apparatus: they rise and fall from it. And this requires following some rules.

Training is carried out in lightweight sneakers with non-slip soles and mesh ventilation.
There should be enough free space around the step platform for movement so as not to touch objects during the dance.
A flat surface for step training is required; it will avoid loosening and displacement of the homemade exercise machine.

Factory models have no disadvantages. Do-it-yourself step platform is an operation that somewhat limits the use of the design.

Due to insufficient cushioning on homemade boards, it is not recommended to jump, as during such exercises it is easy to twist your leg. Therefore, such “frisky” exercises should be avoided. These “liberties” are contraindicated for joints.
Height adjustment is the next difference. This feature is needed for beginners who will need to increase the load. Complicating a homemade design in this case does not make much sense. It is much easier to build another platform, but with a different height.

If you follow these recommendations, your workouts will be safe and effective. However, it is better to sacrifice a small amount and purchase an inexpensive factory model, since a homemade board can still sooner or later present an unpleasant surprise.

Which is better: a DIY step platform or a purchased model? It seems the answer is obvious. The range of such simulators is quite large, and a large number of stores (especially virtual ones) provide a good opportunity to find a model without drawbacks, but at a very reasonable price, which is presented below.

If the idea of creating a homemade projectile is firmly ingrained in your head, then an object lesson will give you an idea of such work. One of the possible types of step projectiles can be found here:

What is the difference

A do-it-yourself step platform still has a number of differences from industrial products that you need to know. She does not have the following qualities.

Cushioning of foot impacts on the surface. This applies to jumping and vigorous steps. Purchased boards are made from special springy plastics that are not available for sale. Therefore, it is dangerous to jump on a home board, as you can twist your joints. You should try to do exercises that do not involve jumping and skipping.
Height adjustment. This feature is designed to increase or decrease the load during exercise. This is especially important at the beginning, when the beginner must have a lower platform. There is no point in complicating the home structure for the sake of this. Moreover, you cannot pile parts of the simulator on top of each other. It's easier to make a taller board over time.

Platform options

The size requirements for the manufacture of this simulator are as follows:

The width of the upper working surface must be such that the athlete’s foot can freely fit on it. At the same time, it should not be too wide so that one can easily step over it. The optimal width, depending on the size of the leg and height, will be from forty centimeters to half a meter.
The height of the step platform depends on the level of training of the athlete. For beginners, this size should be from ten to fifteen centimeters, over time it increases to thirty. It has been proven that increasing step height by five centimeters adds up to 12% strain on muscles.
The length of the board is one to one and a half meters. The parameter depends on the comfortable position of “legs slightly wider than shoulder width.” With this positioning of the body, the feet should not hang over the edges and should stand straight. This way you can choose the optimal length.

What types of step platforms are there - the most popular models in fitness clubs

Reconfigurable platforms. The height of the step platform has three levels - 15, 20, 25 cm. The supports are rearranged depending on the desired height, that is, only two supports are adjustable to different heights. These platforms are available in lengths from 90 to 109 cm, and widths from 35 to 41 cm.
Collapsible. The height of such platforms is regulated by special supports in the form of a square, placed on top of each other, the number of which is unlimited. The height of the platform itself starts from 10 cm, and with additional supports you can make it any height. The advantage of such platforms is that they can be used for strength exercises, such as a bench for bench presses, push-ups and jumping jacks. But the security of such platforms is worse than that of the former. The width of collapsible step platforms varies depending on the manufacturer's design: from 69 to 110 cm in length, from 30 to 40 cm in width.

Materials for production

To meet all the requirements for this simulator, a step platform can be made with your own hands from wooden boards of appropriate sizes. You will also need small nails and PVA glue.

It would also be nice to have a rubberized canvas or drape fabric to cover the working surface and rubber lining for an improvised bottom or legs.

If a solid board of appropriate height is taken for production, then you only need to process all sides and glue the coating to the top of the board and rubber strips to the bottom.

In order to accurately measure dimensions, you will need a ruler, and to measure evenness, you will need a level. The platform must be made without distortions and not wobble.

Step-by-step production of a wooden step platform

Despite the abundance of assortment in local and virtual stores, it is not always possible to purchase a step platform: either the price does not justify the quality, or the cost of delivering such a large load is several times higher than the cost of the platform itself. The simple and only way out of this situation would be to make your own step board.

We offer you a simple and easily repeatable wooden structure that will not require significant financial or time expenditure. To make it you will need the following tools:

An electric jointer for planing boards (not needed if you bought ready-made boards, brought into proper shape).
Jigsaw or circular saw (for cutting boards into the necessary structural elements).
Screwdriver (cordless or corded).
Construction stapler.
Electric grinder.

The following materials are needed:

Thick boards of strong wood. Plywood sheets or thin boards are not suitable because, firstly, the platform may simply crack during use. And secondly, light weight will not allow it to provide sufficient stability.
A supply of wood screws or furniture confirmations.
Sandpaper or cloth for an electric sander.

The base of the platform is a rectangle 100 centimeters long, 40 centimeters wide, and 10 centimeters high.

The working plane of the step board will be a board measuring forty centimeters by one meter. Sizes can be varied depending on your preferences.

A box is made on the basis of this board, as can be seen in the drawing. It should look something like a children's sandbox. The height of its sides must be at least 10 centimeters. Pay close attention to the geometry of right angles. The box must be put together smoothly and not warp. All parts are connected using self-tapping screws.

The resulting structure is qualitatively polished manually or mechanically to prevent wooden splinters from getting into the athlete’s body during use.

The finished surface is covered with anti-slip material: rubber, polyurethane or any other material that provides sufficient adhesion.

Additionally, the edges of the material cling to the sides of the box using a construction stapler or small nails. Rubber strips are also attached to the lower ends of the walls of the box: this will help prevent the box from sliding on the floor, make the structure more stable and preserve the floor covering.

An analogue of an all-wood structure can be a step made from a chipboard sheet with a thickness of 20 mm or more. Such a board has a sufficient reserve of strength to withstand the weight of an athlete.

The dimensions of the step platform are similar to those of a wooden board. First, two pairs of chipboard legs are made.

Then, using confirmations or wood screws, a sheet of chipboard is attached to them in two layers. It will form the working surface. Then everything goes according to the scheme for manufacturing the platform of the previous type: sanding, painting, pasting with damping foam to soften shocks during exercise.

If you still have questions about making a step platform with your own hands, or our instructions were not detailed enough, and almost nothing is clear in the photo, check out the video at the link:

Congratulations, now you know how to make a step platform with your own hands at home. The main thing is a little effort and everything will work out! What type of step platform does your sports club have? How often do you use it? Do you have your own step board at home? Share your experience in the comments!”

A small gym set up at home is an ideal solution for people who care about their health. However, sometimes it is quite difficult to realize a dream, since there is simply no space for such a room. In this case, you can limit yourself to one universal projectile - a step platform. This low bench does not take up much space, but provides the opportunity to conduct a variety of workouts. Purchased models are beautiful, functional, comfortable, but not very attractive due to their high cost. Therefore, a do-it-yourself step platform is an operation that allows you to get full-fledged sports equipment, but save a significant amount.

How to make a step platform yourself

In order to make your own step platform, you need to take the following steps.

You need to prepare a board one meter long and forty centimeters wide for the working surface. If you want to make the simulator larger, then the sizes are selected individually.
Using a timber, knock together the four sides and the work board so that you get a box about twenty centimeters high.
Measure out a perfectly horizontal surface and, if necessary, process it so that the step board stands firmly and does not wobble.
Sand the outer parts of the machine.
Sports equipment and equipment for active sports must be stable and safe, so non-slip material is glued to the top surface and nailed along the edges with nails or a mounting gun.
The same material is similarly attached from below along the edges or along the entire length, as desired.

The platform is ready. On Internet resources you can find many interesting exercises for practicing on this simulator. If made independently and correctly, it will bring a lot of benefits and pleasure to the body.

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DIY step platform

– strength;

– stability;

-adjustable height and shock absorption;

– the lower and upper surfaces should not slide.

The step platform is made with your own hands from durable and thick boards. Plywood or other thin materials are not suitable for this, since the equipment must be heavy and durable. The board is about a meter long and about 40 centimeters wide. You will also need glue, small nails, rubberized cloth and rubber pads for the bottom.

On the base of the board it is necessary to make a box with a side height of 10 to 20 cm, depending on the required loads. The resulting structure should be sanded well. Next, the working surface and lower part are covered with non-slip materials. The edges are nailed to the box. The main thing is that the step platform is reliable and stable.

The benefits and benefits of step aerobics for weight loss

Not one-time, but regular exercises will help you find a thin waist and eliminate excess fat deposits from the sides. For people with poor physical fitness, there is aerobics for beginners, and for different goals, you can choose water aerobics, step interval, recreational, step aerobics. Dance aerobics for weight loss is very versatile; even pregnant women can do it, if there are no contraindications. The benefits of each set of classes are justified, because they are all designed for people of different sizes and ages.

What are the benefits of step aerobics for weight loss at home?

For training, special equipment is used in the form of a step-elevation (not to be confused with a stepper). The height of the platform is selected based on the person’s preparedness and height: 15-30 cm for beginners and over 30 cm for experienced ones. The width of the elevation is about 50 cm.
The duration of the workout does not give a person a feeling of rapid fatigue, so you can practice the step for a long time.
Step aerobics classes burn between 250 and 500 calories.
You can always improve the efficiency of burning fat deposits by exercising with dumbbells and weights.
Feeling that you have already coped with the load of a beginner, you can complicate the movements on the steppe and/or extend the time of aerobics training for weight loss.
Rhythmic favorite music is another bonus; it’s easier to conduct classes to fiery melodies. 120-130 accents per minute will be just right for training.
If it is not possible to attend classes at a fitness center, you can always repeat the step aerobics complex at home using an ordinary small bench and even with an online teacher.

Advantages and disadvantages of step aerobics

Step aerobics has a number of benefits that have made it one of the most popular classes.

in group classes. But step exercises also have a number of disadvantages and contraindications, so they are not suitable for everyone.

Advantages and benefits of step aerobics

Step aerobics is one of the most effective types of cardio exercise for losing weight and getting rid of excess fat. In 1 hour of exercise you can burn 300-500 kcal.
Step aerobics classes are much safer for joints than, for example, running, plyometrics, and jumping rope. With comparable results and energy costs, you will get a relatively low impact on the leg joints.
This is an excellent workout for the lower body, which is the most problematic for the fair sex. You will tone the muscles of your thighs and buttocks, tightening and improving their shape. Moreover, steps on the steppe help dry out the legs and reduce their size.
Step aerobics classes are suitable for the prevention of osteoporosis and arthritis, which is especially important for those who lead a sedentary lifestyle.
When you do step aerobics, you force your heart and lungs to work more efficiently and make them healthier. Such training reduces the likelihood of cardiovascular diseases several times.
Regular step aerobics classes will help you maintain a healthy weight, avoiding problems associated with excess body weight: diabetes, stroke, metabolic disorders, joint pain, heart problems.
Step aerobics will help you develop endurance, which will be useful not only during training, but also in everyday life. For example, when climbing stairs to a high floor, during long walks, or climbing uphill. Step aerobics also develops coordination, agility and a sense of balance.
You can independently adjust the difficulty of the workout by changing the height of the step platform. The higher the platform level, the stronger the load you will receive.
Step aerobics consists of weight-bearing exercises that are ideal for increasing bone density and maintaining bone tissue. This will not only make you more mobile, but will also help prevent bone disease in adulthood.
You can do step aerobics not only in special classes, but also at home. There are also free video lessons for beginners, thanks to which you can learn the basics of aerobics on the steppe.

Disadvantages of step aerobics

Stepping exercises are less impactful on your joints than running and jumping, but if you are worried about your knee joints, then this type of fitness can aggravate this problem. If the problem with the joints is acute, then it is better to pay attention to Pilates classes.
Step aerobics is very diverse and has practically no single template. Each instructor brings his own characteristics to the teaching of lessons, so not all classes are equally effective and of high quality.
Exercises on the step involve the muscles of the legs and buttocks, while the muscles of the upper body will not receive enough load. In addition, step aerobics must be supplemented with strength training to comprehensively improve your body.
Step aerobics puts stress on the Achilles tendon, which is located just above the heel of the foot. If proper technique is not followed, platform steps can cause injury or rupture of the Achilles.
Step aerobics uses combinations of steps and sequences that can take time to learn. During the first lessons, students often get confused in their steps and do not keep up with the trainer, which discourages them from doing step aerobics.

Contraindications for step aerobics:

Diseases of the cardiovascular system
Diseases of the joints of the legs
Diseases of the musculoskeletal system
High blood pressure
Phlebeurysm
Large excess weight
Pregnancy and postpartum period (3 months)
A long break from fitness activities (it is better to start with regular walking of 5-7 km per day)

If you have other medical conditions that may prevent you from exercising, it is best to further consult with your doctor.

The effectiveness of step aerobics for weight loss

Is step aerobics effective for losing weight? Before answering this question, let's remember the basic principle of losing excess weight. Your body begins to lose weight when you consume fewer calories than your body can burn. Regardless of training, if you eat less than your daily calorie intake (), then your body begins to use fat from its reserve reserves for energy.

Cardio exercise is a great way to burn calories, which is why step aerobics is effective for weight loss. In one hour-long session you can burn one full meal, which means it will bring you closer to your desired goal faster. In addition, step aerobics tones muscles, affects subcutaneous fat by increasing blood circulation, gives energy and relieves stress (which will help avoid overeating).

Of course, there are more energy-intensive workouts that will help you burn more calories in an hour of exercise than during step aerobics. But you need to understand that they will probably be more impactful and traumatic than step classes. In addition, step aerobics specifically reduces volume and dries out the lower body, rather than making it heavier.

What you need to study at home

A sports set of step aerobics for weight loss at home consists of the following components:

Stepping platform

In other words, the step or elevation is selected taking into account the level of training and height. A beginner will find a platform up to 30 cm comfortable, but a more prepared person will need a step higher. The price of sports equipment is affordable, you can choose one to suit every taste and budget. There are platforms whose height is adjustable. A beginner should not buy high equipment, even if he wants to quickly lose excess weight from his hips and waist. This rather threatens rapid fatigue and short exercise.

The width of the step platform is 40-50 cm, and the length is 1-1.5 m. The surface should not be slippery, but should be well fixed to the floor from below. Safety during exercise must be observed so as not to harm yourself, so choose step pads with a rubberized or slightly embossed surface, from which the shoes will not slip. You can even replace a step platform at home with a small stool, but only a comfortable one.

Aerobic dumbbells

Exercises on the steppe can be carried out with an additional load in the form of dumbbells from 1.5 to 2 kg. This way, a person will be able to maintain his aerobic pace and make the activity more difficult.

Sneakers with rigid soles and cushioning

Shoes should be comfortable, properly support the foot during aerobics, and not constrict. Thanks to shock absorption, the load on the joints is reduced, reducing the risk of spraining the foot.

Special clothing

A tracksuit should “breathe”, fit exactly in size, and not restrict your step and movements of your arms and legs.

How to replace a step platform at home

In fact, replacing a high-quality step platform at home is quite difficult. Judging by the length, width and height of the step, it is unlikely that there will be available equipment of such high strength. But you can save money by ordering it from a workshop, or making it yourself, a wooden platform, like the first aerobics platforms. You can make the product with legs or monolithic, choosing the optimal parameters for yourself. The strength of the wood will ensure safety and durability of use.

Rules for doing exercises at home

Aerobics is a sport in which the basic rules are taken into account. It is imperative to follow the correct training for weight loss in order to achieve maximum results. Basic Rules:

You need to keep your back straight, do not hunch, and pull your stomach in. The step should be springy, stand on the platform with only the whole foot.

You cannot stop abruptly during aerobics, just gradually reduce the pace, switch to a walk and after a couple of minutes restore the pace of exercise.

A set of classic movements on the step platform includes warm-up – work with the step – step-touch – step-knee – swing. There are other step aerobics exercises, but warming up and preparing the muscles should be mandatory.

Exercises for weight loss are repeated for each leg 20 times.

The final stage is walking in a normal step on the spot, restoring breathing with exercises and deep inhalation and exhalation.

Basic rules of training

For a good result that will benefit the health and condition of the body, during training on the steppe it is necessary to adhere to certain rules. Firstly, you should not drink too much liquid, as this puts additional stress on the heart. Secondly, the exercises themselves must be performed correctly, evenly distributing the load.

That is, load each leg for no more than one minute. In order to reduce the risk of injury and achieve maximum effect, the foot must be placed completely on the platform. If you want to pump up your gluteal muscles, it is better to place your heel first. You should keep your back straight, do not bend over and keep your balance. Soft steps and movements help preserve joints.

Exercises on the step platform are quite varied and can be performed both in a dance form and in a more standard form. The basic steps are up and down, alternating the left and right legs. This exercise is complemented by bending the leg at the knee, swinging the straightened leg to the side and back.

1) Lying on your stomach on the platform, simultaneously raise your arms and legs. You can put your hands on the floor and lean on them.

2) Standing on the platform, perform lunges with one leg forward, backward and to the side. First, the right leg works for a certain number of repetitions, then the left.

3) Exercises for the abdominal muscles. While sitting on the steppe, tilt the body as far back as possible and return to the starting position.

The versatility of the step platform design allows it to be used to perform exercises for all muscle groups. So, you can do push-ups, sit-ups, various squats, etc.

Aerobics is a sport in which the basic rules are taken into account. It is imperative to follow the correct training for weight loss in order to achieve maximum results. Basic Rules:

You need to keep your back straight, do not hunch, and pull your stomach in. The step should be springy, stand on the platform with only the whole foot.
You cannot stop abruptly during aerobics, just gradually reduce the pace, switch to a walk and after a couple of minutes restore the pace of exercise.
A set of classic movements on the step platform includes warm-up – work with the step – step-touch – step-knee – swing. There are other step aerobics exercises, but warming up and preparing the muscles should be mandatory.
Exercises for weight loss are repeated for each leg 20 times.
The final stage is walking in a normal step on the spot, restoring breathing with exercises and deep inhalation and exhalation.

Is it possible to do step aerobics at home? Of course you can! If you don’t have the opportunity to go to group classes or your gym simply doesn’t offer step aerobics, then you can train at home.

What do you need to do step aerobics at home?

Step platform
Some free space
Comfortable sports shoes
Suitable music or ready-made video workouts

Educational video lessons for beginners

Healthy fitness with a step platform is an effective method of burning calories and losing excess weight. With regular exercise, intense step exercises will become a real pleasure for a person who wants to get rid of subcutaneous fat. A set of elements of breathing exercises and the right steps will help a person who cannot go to the gym to train at home. Watch the videos to enhance your practice.

Basic exercises on the step platform for beginners

Advanced class

Best dance aerobics

Reviews about weight loss results

Christina, 27 years old
I decided to get rid of extra pounds - I started working out with a step stand, and after a month I saw the result. I lost weight in my legs and tightened my buttocks. For me, the goal was not the mark on the scale, but appearance. The name step aerobics is associated with the word “step”, which means “step”. By performing rhythmic steps to music, I achieved weight loss. I really enjoy attending classes.

Valentina, 31 years old
I took up step aerobics to lose weight to improve my physical fitness. Thanks to the classes, I no longer have shortness of breath when walking, and I have lost one size. I’ve been working out at home for 5 months now, increasing the intensity of my athletic ligaments with dumbbells, because I want to look slim, like in the photo in my student years.

4-women.ru

The benefits and benefits of step aerobics for weight loss

What are the benefits of step aerobics for weight loss at home?

For training, special equipment is used in the form of a step-elevation (not to be confused with a stepper). The height of the platform is selected based on the person’s preparedness and height: 15-30 cm for beginners and over 30 cm for experienced ones. The width of the elevation is about 50 cm.
The duration of the workout does not give a person a feeling of rapid fatigue, so you can practice the step for a long time.
Step aerobics classes burn between 250 and 500 calories.
You can always improve the efficiency of burning fat deposits by exercising with dumbbells and weights.
Feeling that you have already coped with the load of a beginner, you can complicate the movements on the steppe and/or extend the time of aerobics training for weight loss.
Rhythmic favorite music is another bonus; it’s easier to conduct classes to fiery melodies. 120-130 accents per minute will be just right for training.
If it is not possible to attend classes at a fitness center, you can always repeat the step aerobics complex at home using an ordinary small bench and even with an online teacher.

Step aerobics at home

Is it possible to do step aerobics at home? Of course you can! If you don’t have the opportunity to go to group classes or your gym simply doesn’t offer step aerobics, then you can train at home.

What do you need to do step aerobics at home?

Step platform
Some free space
Comfortable sports shoes
Suitable music or ready-made video workouts

Everyone will find sports shoes and a small square of space in the room; free music and ready-made video workouts with step aerobics are freely available on YouTube. The step platform can be replaced with a suitable object 10-20 cm high (for example, a small bench). If you don't have anything to replace it, you can purchase a step platform.

The step platform is sold in sports stores. Its average cost ranges from 1,500 to 5,000 rubles. The price depends on the quality of the material, strength, coating, stability. Also, the price of a step platform depends on the number of levels: usually there are two-level and three-level ones (i.e. you can set 2 or 3 heights, respectively).

Let's look at examples of step platform models.

Step platforms up to 2500 rubles

Step platforms from 2500 to 5000 rubles

Step platforms from 5000 to 8000 rubles

Reebok Step Platforms

The optimal dimensions of the step platform: length 0.8-1.2 meters, width 35-40 cm. The height of the step is usually 10-15 cm with the possibility of increasing the height to 30-35 cm. The first 2-3 weeks of training at home is better Set the step to the minimum height to master the basic exercises and adjust the correct position of the feet. Gradually increase the height of the step and complicate the level of training.

When purchasing a step platform, pay attention to its surface. It is important that it is non-slip, preferably with a rubberized top. In step aerobics, movements are performed quickly, so with any awkward movement on a sliding surface, you can simply fall.

What you need to study at home

A sports set of step aerobics for weight loss at home consists of the following components:

Stepping platform

Aerobic dumbbells

Sneakers with rigid soles and cushioning

Shoes should be comfortable, properly support the foot during aerobics, and not constrict. Thanks to shock absorption, the load on the joints is reduced, reducing the risk of spraining the foot.

Special clothing

A tracksuit should “breathe”, fit exactly in size, and not restrict your step and movements of your arms and legs.

How to choose a step platform?

Since the fashion for fitness and a healthy lifestyle is only gaining momentum every year, the choice of sports equipment in stores is truly enormous. How to choose a step platform for training at home and what to look for when buying? There are several criteria that are important to keep in mind when purchasing a step platform. Let's look at them in more detail.

Length and width of the step platform

Length
: from 80 cm (so that you can place your feet shoulder width apart)
Width
: 35-41 cm (length of your foot + a few centimeters)

In the inexpensive price segment there are step platforms that are shorter in length. For example, model StarFit SP102, its dimensions are 72 x 36.5:

With such a length of surface, it will be uncomfortable to exercise, you will not feel freedom of movement and even risk falling. Therefore, it is better not to purchase platforms with a short length.

Choose the width based on the size of your feet. For example, the length of the foot in size 38 is 25 cm. Plus add a few centimeters that fall on the sneakers, and a little reserve space in front and behind for comfortable activities. Accordingly, the width of the step platform should be at least 35 cm.

Height and number of levels

The height of the step platform is 10-25 cm, it has several levels. Each level adds 5 cm. Usually there are two-level and three-level step platforms. According to studies, each level provides an additional 12% of the load. Example of a two-level and three-level step platform (models StarFit SP102 and StarFit SP201):

For beginners, a height of 10 cm is enough for training - the minimum level of the step platform. Advanced people can practice at a level of 20-25 cm.

Strength and shock absorption qualities

Typically, the characteristics of a step platform indicate the maximum weight that the surface can support (100-130 kg). Moreover, it is worth considering not only your own weight, but also the weight of dumbbells and barbells if you plan to exercise with them. Check the projectile for strength: the surface should not spring or sag when jumping. High-quality, durable step platforms weigh at least 8 kg.

As a rule, more expensive platforms have plastic that has better shock-absorbing characteristics, thanks to which the impact of the feet on the surface is absorbed. The health of your joints and spine depends on this, so you should not neglect this parameter.

Surface

For the safety of your activities, pay attention to whether there is a rubber coating on the surface of the step. On budget projectiles, manufacturers can limit themselves to a ribbed surface, but it is better to give preference to rubber-coated platforms. The supports of the step platform must also be stable and not slip.

Support design

There are 2 types of step platforms: collapsible and reconfigurable. As a rule, collapsible platforms have a length of 20 cm, and platforms with legs rise to 25 cm. For example, compare the StarFit SP-201 and Reebok RSP-16150 models:

In the first case, you can additionally purchase supports if you need to increase the height of the projectile. However, it is safer to use reconfigurable supports, since the removable parts may simply fly apart when jumping. This is how the reconfigurable platform works:

We do not recommend constructing step platforms at home. Firstly, manufacturers of sports goods make them from special plastic, which absorbs the impact load at the moment the foot comes into contact with the surface of the platform. This helps keep your joints and spine healthy. Secondly, the step platform must be stable and have a rubberized surface, and this is also difficult to do at home.

Also try not to purchase a used step platform. There is a risk that there will be kinks and cracks on the surface that you will not notice behind the rubberized coating.

Let's look at examples of step platform models.

Step platforms up to 2500 rubles

Step platforms from 2500 to 5000 rubles

Step platforms from 5000 to 8000 rubles

Reebok Step Platforms

Reebok step platforms are more expensive, but they are also of the best quality. If you have the financial opportunity, it is better to purchase a Reebok step platform. Firstly, Reebok platforms are comfortable and safe to work with. Secondly, their service life is quite long.

Deck platforms

If you are not limited on funds, you can purchase a so-called deck platform, which can be an excellent alternative to a sports bench due to its sliding design.

Rules for doing exercises at home

Aerobics is a sport in which the basic rules are taken into account. It is imperative to follow the correct training for weight loss in order to achieve maximum results. Basic Rules:

You need to keep your back straight, do not hunch, and pull your stomach in. The step should be springy, stand on the platform with only the whole foot.
You cannot stop abruptly during aerobics, just gradually reduce the pace, switch to a walk and after a couple of minutes restore the pace of exercise.
A set of classic movements on the step platform includes warm-up – work with the step – step-touch – step-knee – swing. There are other step aerobics exercises, but warming up and preparing the muscles should be mandatory.
Exercises for weight loss are repeated for each leg 20 times.
The final stage is walking in a normal step on the spot, restoring breathing with exercises and deep inhalation and exhalation.

Educational video lessons for beginners

Basic exercises on the step platform for beginners

Advanced class

Best dance aerobics

Step aerobics: video lessons for beginners and advanced

You can do step aerobics at home using ready-made videos that are available on YouTube. Jenny
Ford
offers a very good video channel with a wide variety of workouts . This trainer specializes in step aerobics, so on her channel you can find programs for both beginners and advanced.

There is also an excellent video channel for home fitness - t
hegymbox
. They also have program options for different fitness levels (see link to step aerobics playlist). Music for step aerobics can be found on the Israel RR Fitness channel.

1. Jenny Ford: Step Aerobics for Beginners (30 minutes)

2. Step aerobics for beginners (30 minutes)

3. Step aerobics for all levels (25 minutes)

4. Step aerobics: entry level in Russian (30 minutes)

5. Step aerobics: intensive training in Russian (30 minutes)

6. Music for step aerobics Step Aerobics Music (55 minutes)

Reviews about weight loss results

Christina, 27 years old
I decided to get rid of extra pounds - I started working out with a step stand, and after a month I saw the result. I lost weight in my legs and tightened my buttocks. For me, the goal was not the mark on the scale, but appearance. The name step aerobics is associated with the word “step”, which means “step”. By performing rhythmic steps to music, I achieved weight loss. I really enjoy attending classes.

Valentina, 31 years old
I took up step aerobics to lose weight to improve my physical fitness. Thanks to the classes, I no longer have shortness of breath when walking, and I have lost one size. I’ve been working out at home for 5 months now, increasing the intensity of my athletic ligaments with dumbbells, because I want to look slim, like in the photo in my student years.

sovets.net

Step aerobics is one of the types of fitness that was developed at the end of the twentieth century by the American Jane Miller. She needed to work out her knee after a serious injury. She simply used the steps that led to her house for training. The program she created helped achieve phenomenal results and almost completely neutralize the consequences of the injury. These results inspired Miller, and she tried to turn it into a new type of fitness that captivated millions of women around the world. Step aerobics at home has become an excellent solution to losing weight for many.

Benefits of step aerobics and contraindications

This type of fitness has many advantages. Firstly, it is beneficial for the body and body. Step is a set of very similar exercises that are found in regular gymnastics. And as you know, training of this type creates the main load on the heart muscle. This makes it possible to develop movement coordination. Well, of course, we are talking about losing weight. Step aerobics gives even faster results than gymnastics, since the loads will be more intense. It will make the human body more resilient, flexible and flexible, and will also greatly contribute to the development of the muscles of the thighs and buttocks.

Another important advantage is that you can safely practice step aerobics at home. This is very simple, given the fact that on the Internet and in particular on YouTube you can find a large number of online courses and guides from fitness trainers who will tell you how to do certain exercises correctly and what you need to know.

But you should understand that such exercises are still a burden for the body. And considering that we are talking about losing weight, it will be considerable. Therefore, it is best to consult a doctor, as well as a fitness trainer, before even starting exercise at home. The following categories of people are not allowed to do step aerobics:

with high blood pressure and everything related to hypertension;
people diagnosed with joint disease;
with varicose veins and sore legs;
with diseases of the cardiovascular system.

Another important advantage is that it simply requires minimal financial investment. If we are talking specifically about home exercises, then there is no need to go to the gym or buy any special uniform. You don’t even have to buy a special platform, but simply use a plastic or wooden bench. And now we will pay a little attention to this mandatory element.

The role of the platform for step aerobics and its characteristics

In this type of fitness, all movements are performed on a platform, which imposes a number of requirements on the training. It is best to exercise in light sneakers that have non-slip soles. You also need to have enough space around. The platform must be stable and on a flat surface to prevent it from loosening while performing tasks. After all, this entails a risk of injury. The design of this sports equipment should be such that you can avoid this and enjoy training.

If you decide to make a platform for step aerobics with your own hands, then it must also meet the following criteria:

excellent strength. This is important, especially if the person exercising is overweight. The platform should not break during exercises;
good stability. It should not roll over if you accidentally step on the edge;
non-slip surface. The platform must be made of such material that the foot cannot slip off the board, and at the same time does not slip on the surface on which it will be located.

That is, we can say that the correct selection of material, as well as a precisely calculated design and weight, is the key to successfully creating your own platform for step aerobics. At the same time, this do-it-yourself simulator will have a number of differences from the industrially made version. And you should know these qualities:

there is no shock absorption for foot impacts on the surface. In this case we are talking about jumping and energetic steps. The fact is that the boards that are sold in stores are made from certain springy plastics that are not commercially available;
no height adjustment. This feature is usually provided so that you can increase or decrease the load during classes. This is especially important at the very beginning, when you have just started doing step aerobics for beginners at home: the platform should be low so that the loads are not high at first.

Platform parameters and how to make it yourself

If we talk about its physical dimensions, then the width of the working surface should be in the range of 40-50 centimeters. Everything is individual here. The ideal width will be when the student’s foot fits completely on the platform. It is important not to overdo it, because it should be easy to step over.

The height depends on the degree of preparation. Since we are only talking about starting classes, the ideal platform size for beginners will be somewhere around 10-15 centimeters. As experience and preparedness increase, the figure is increased to 30 cm. It has been scientifically proven that by increasing the height every 5 centimeters, we add 12 percent to the load on the muscles. Well, the length of the board should be somewhere around 1-1.5 meters. This parameter will depend on the comfortable position. The optimal formula here would be “legs slightly wider than shoulder width.”

When we know all the necessary parameters, all that remains is to manufacture it. To do this, it is best for us to take thick and strong boards to ensure the strength of the structure. This way it won’t break, and stability and heaviness will be ensured so that it doesn’t “ride” on the floor. Now, based on the boards, we knock together something similar to a box so that the height of its sides is 10-15 centimeters. It depends on the person’s load requirements. The box must be made well so that it stands firmly and level. Now we take sandpaper and sand the structure on all sides except the inside.

Now you need to make sure that the working surface is not slippery. To do this, you can cover it with rubber or something similar. When this has been done, for a better effect, you can nail the edges of the material to the box with a construction stapler. We also glue and nail strips of rubber to the bottom of the sides of this structure from below so that it stands stable. This is how the platform is made in a simple way.

Step aerobics for weight loss at home - exercises

Now that everything is ready, all that remains is to start practicing. It should be understood that step aerobics at home for weight loss should begin gradually. First, do a few easy exercises and as your body gets used to it, you will need to add new, more complex elements.

Any sport naturally begins with a warm-up. To do this, you should march in place for two to three minutes, raising your knees high. After this, the same number of springy steps should be taken, using slight bending of the knees. For example, we take a step to the side with the left one and put the right one next to it and vice versa. It is important to ensure that the step is as wide as possible.

The second exercise is step on the board. It is performed simply: we place our left foot in the middle of the platform, after which we place our right foot next to it. Now we descend first with our left foot, and then with our right. The third exercise is called the “step-knee”. To perform it, you need to step with your right foot onto the platform. You need to stand on one leg, lifting your left leg off the ground, bend it at the knee and hold it above the platform. You should try to keep your knee as close to your chest as possible and try to touch your buttock with your heel. After this, the left leg lowers to the floor without touching the platform, and the right leg follows it. Exercise four - “step-touch”. Stand on the platform with your right foot and place the other one against it. Now the right one turns into a supporting one. The left one slightly touches the toe of the board and immediately put it on the floor, after which we also go there with the right one.

Another element is the swing. To perform it, we stand on the board. Keeping your weight on your right leg, lift your left and swing. At this moment, she should be bent at the knee. We try to reach the buttocks with the heel. Now we lower it to the floor without touching the platform, after which we step down with our right foot. All mentioned exercises from the second to the fifth inclusive must be performed forty times - twenty times doing it on the right leg and twenty on the left.

And most importantly, all the initial elements of step aerobics are always completed with a step on the spot, as well as deep inhalations and exhalations until smooth breathing is completely restored. Note that all these elements can be performed with dumbbells in your hands. Their weight is calculated individually. But it’s best to first let your body get used to the basic loads, and only then start alternating and combining different elements. This will make step aerobics for weight loss at home more interesting and varied. In addition, this will not cause any painful sensations for muscles that are not accustomed to stress and will allow you to receive only positive emotions from step aerobics.

Source:

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Step aerobics without video platform

If it is not possible to buy a special bench, it can be easily replaced. You will need any sufficiently wide and long (about 50 cm) stand. The main thing is that it is stable, since you will step on it during training.

You can make a step platform from a low bench, a wooden box, or even a large book. Excellent and stable step platforms can be obtained from the most ordinary children's sleds, of course, if they are made of durable materials.

Under no circumstances should you make a step platform from several unfastened parts. Otherwise, during training, your structure will simply crumble, and you will get injured.

If you really can’t find a replacement for it, try step aerobics classes without a platform. Just take steps forward and sideways, but at the same level. This will also provide a load on the muscles, albeit not as intense. But this may well be enough to start training.

You can perform the following exercises to rhythmic music:

1. Take a step forward with your right foot. Place your left foot on it. Then take a step back with your right foot, and put your left foot down again. After 20 repetitions, change the sequence - take the first step with your left foot, put your right

2. Bend your right leg at the knee and take a step forward. Bend your left leg at the knee and take a step back. Then change the “leading” leg

3. Step right with your right foot. Place the left one on it. Repeat the same on the left side.

Such simple exercises will help tighten your muscles and lose a couple of extra pounds. And there, if you like it, you can buy the platform.

Adding weight

Exercises with additional weight help develop muscle mass, as well as strengthen joints and ligaments, and get rid of excess weight. “Aggravating” equipment includes dumbbells, body bars, weights for arms and legs, and barbells. But for most exercises, only simple dumbbells are enough. Or their substitutes. At home, ordinary plastic bottles will be an excellent analogue of dumbbells. You can fill them with water or cereals, and by changing the amount of filler, you can adjust the weight. “The weight is selected depending on the number of repetitions. If you perform an exercise 15-20 times, then the weight of the weight should allow you to do exactly this number of repetitions. If you are doing strength training, then the weight should be much higher, but then the number of repetitions will be less,” says Marina Starostina, trainer of the personal training studio of the Planet Fitness network of clubs. At the same time, people with significant excess weight do not need to burden themselves with additional load, but should exercise using their own weight. Only after working on stretching, stabilizing the joints and the entire musculoskeletal system can you move on to more complex exercises.

Get in shape with a training program for perfect buttocks from Ekaterina Krasavina. Read more here.

With dumbbell substitutes, you can perform various bends, lunges, and arm raises. And to make it convenient to hold such homemade equipment and not be distracted during exercises, carefully choose a bottle - the most optimal would be a vessel with an hourglass shape.

For squats, Marina Starostina advises using a backpack filled with heavy objects. The weight will be distributed evenly, and you won’t have to hold anything extra in your hands.

Overcoming resistance

There are a number of exercises that do not require additional weights. The load on the muscles here is ensured by maintaining balance in an unstable position and overcoming the resistance of the equipment itself. For example, to work out the abdominal and lower back muscles, athletes often use a gymnastic roller. By rolling it forward, it is possible to achieve a position in which the core muscles are maximally tense, which means they are better developed. A similar technique can be used at home, using instead of a roller a rolling pin with rotating handles or towels that will easily slide across the floor. You can also replace slides with towels - special sports tracks on which you can imitate sliding movements like a speed skater or roller skater, while working your leg muscles. Marina Starostina advises placing your palms and feet on towels and performing various planks and lunges: the sliding surface will make the position even more unstable and force more muscles to work.

Instead of a sports expander, you can use a regular elastic bandage. By stretching it and overcoming resistance, you will be able to work out the muscles of the chest and shoulder girdle, back and even legs. “For overweight people, expanders are especially suitable for working out all joints, especially the shoulder and hip,” notes Marina Starostina.