Exercise diet is for example, muscle training at gym, swimming pool, jogging with anti-sunburn plan.

If you like indoor activity, it may be mail order goods and exercise DVD in front of television.

In either way, we need some time and money.

There is no choice in order to be beautiful.
That makes sense.

But, if there is effective exercise way with no time and no money…

that is step aerobics which everyone have experienced.

Everyone knows step aerobics well. We often rise and fall on step in the school gymnasium.

This time I would like to introduce improved step aerobics as a aerobic exercise, not as a sport test.

People who got tired and got short of breath at that time can keep step aerobics comfortably.

Unlike in the case of calorie control,

step aerobics is good for increasing basal metabolism and for training our muscle.

There are many other effects.

It is easy to use staircase and to walk briskly.

It also relieve palpitation and breath shortness.

We can get good sleep and prevent constipation.

We can get shapely figure because we can increase our metabolism.

This makes us not to get fat easily.

To train our muscle such as thigh and calf prevent locomotive syndrome which lead us to become bedridden.

So, some doctor recommand senior people to do step aerobics.

And, we can try step aerobics without any public attention or do it in rainy day or do not need any money.

It’s all advantages.
I introduce the seven steps as the following.

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Effect of seven steps
to use step aerobics correctly

 

1. Prepare something for rising and falling

 

We prepare stable and sturdy step

(height will be from 15cm to 30cm, one of staircase will also be okay).

The more higher, the more harder for us to exercise.

If you are short on physical strength, start by lower step.

2. To wear shoes prevent injury

 

For our safety, we wear house shoes.

This prevent us to hurt nail and to slip our foot.

3. Do some stretches before start

 

To prevent any injury and to warm up for fat combustion, stretch our knees and ankle.

4. Let’s start actually

 

Start step aerobics.

Stand in front of step and put your right foot on step and after put your left foot on step
(it means stand on step).

Then down your right foot at the first positon and after down your left foot
(it means both feet is in front of step at first stage)

It is okay if you start any foot, right or left.

Please alternate each foot, such as right, left, right, left…

If you change the first foot, it will be equal for load.

If we can talk with neighbor through step aerobics,it is best speed.

Slow down if you lose your breath.

Start it for 10 minutes at first, and then make it longer gradually.

5. Remember massage for finishing

 

After finish, remember massage your foot and be warm down to remove fatigue.

If we do not, it will cause swelling and muscle ache.

 

6. Keep your pace

 

When you get used to it, change exercise menu gradually.

For example, make step higher and make time longer.

There is a way to load such as holding dumbbell or pet bottle water included in with both hands.

 

7. To keep is important!

 

One of advantage of step aerobics is that we can keep it easily.
There is no point if you give up after three days.

Please keep best condition which you can do step aerobics for your own good.

This is basic rule as for step aerobics.

Please be careful if you make noise at lower level of condominium building.

Especially wood floor will make noise easily, so do something for sound proofing.

Please set up rubber mat on floor not to make noise and not to slip.

If you choose shoes which reduce shock, it will prevent injury of knees and ankle.

It is better that you put some magazines and books on step in order not to loose the shape.

Especially, if we can reuse old books to step itself, then we do not need to consume and it will also prevent making noise.

When you get bored just rising and falling, then it is better to listen to your favorite music.

We can know easily how much time we keep step aerobics by listening to music.

How about increase one music or change to up-tempo number?

It is no problem to watch TV or DVD.

But please be careful not to fall down. In past days,
they say that we need to keep aerobic exercise more than 20 minutes.

But, at present we found out that we can get its effect even less than 20 minutes.
We can get effect as long as we do.

The point to keep step aerobics is not too hard and to keep your suited time and pace.
It is necessary to take a rest when your condition is not good.

Summary

 

When you do not want to exercise, take a rest then!

It is okay if you do not keep it everyday.

If you keep it as long as you can, you can be successful in step aerobics.

This may be an “ultimate diet” since you can be beautiful and your condition will be better without knowing.