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A single step aerobics workout can burn a few hundred calories.
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Buying a step platform and placing it in your living room won't instantly cause you to lose weight, but breaking a sweat over this simple piece of exercise equipment can help you transform your body. Step aerobics, an exercise that revolves around the platform, is an effective way to burn calories. In conjunction with a low-calorie diet, this activity can contribute to weight loss.
Losing weight occurs when your body reaches a phase known as a caloric deficit, which describes what takes place when your body uses more calories on a consistent basis than it takes in through food and drink. Losing weight at a healthy pace, which is typically between 1 and 2 pounds a week, relies on regular physical activity complemented with a meal plan that is low in calories. Although you can use any assortment of exercises to lose weight, step aerobics can provide a high enough calorie burn if you spend adequate time performing the workout.
Step Off the Calories
Losing weight at a rate of 1 to 2 pounds per week requires you to burn an additional 3,500 to 7,000 calories per seven days. Although these numbers might seem unattainable, that is just an average of 500 to 1,000 extra calories per day. A single step aerobics workout can take a significant bite out of this amount. For example, a person who weighs 180 pounds burns about 572 calories in 60 minutes of low-impact step aerobics, or 864 calories in 60 minutes of high-impact step aerobics.
Wrist Weights Boost the Burn
If you wish to increase the caloric burn of your step aerobics session, a pair of wrist weights can provide the necessary resistance to boost your burn by as much as 15 percent. The American Council on Exercise suggests avoiding the use of hand weights or ankle weights during aerobics. These two forms of resistance can cause a spike in your blood pressure and affect your exercise mechanics, respectively. Although using wrist weights during cardiovascular exercise isn't without risks, the extra effort needed to swing your arms while wearing the weights can maximize your workout session. If you experience pain in your muscles or joints, discontinue the use of wrist weights.
Make Time to Step
Making a step aerobics workout part of your daily routine -- perhaps while you watch TV in the evening -- can lead to weight loss. Losing weight requires frequent exercise. Provided you move at a vigorous tempo, you should spend about 150 minutes per week performing step aerobics. With a pair of days reserved for recovery, this workout averages out to just 30 minutes per day. If you have trouble making the time, consider getting up a little earlier each morning and exercising before work.