Step aerobics for seniors is similar to beginners but may require a few additional modifications such as removing the step platform altogether or providing a chair in front of the step allowing for foot and hand movements without the risk of falling. This video is meant to give the viewer some basic exercises for balance coordination flexibility and strength using a step.
New Free Basic Step Workout Begin With A Super Fun Warm Up Followed By 3 Fun Combos At The End We Ll Put Them Together Ba Step Aerobics Step Workout Aerobics
According to the American Heart Association the maximum heart rate for seniors ages 60 to 65 is about 160 beats per minute while the maximum for seniors ages 65 to 70 is 155.
Step aerobics routine for seniors. Please visit my website ptsue. Consult with your doctor to make sure that you are healthy enough for. Start your fitness routine with this aerobics video for beginners.
Again facing the side instead of facing your bench head on step your right foot onto the bench and only tap your left foot onto it before stepping back onto the floor left foot followed by the right. The videos range from 5 to 90 minutes in length with short circuit style workouts available such as a 10-minute powerful step aerobics challenge or a 20-minute thigh and butt blaster using the step. PRO TIP Read my full review of the Transform 20 program before you try it.
Step forward with the right foot to the left side of the step. If you want something more out of aerobics for seniors you can go for dance cardio and socialize while maintaining your balance improving your lower leg muscles and enhancing your coordination and balance. Start with the step on the lowest level until you are comfortable with stepping and your fitness improves.
If you cannot follow all the steps at first just keep moving. For seniors over the age of 60 aerobic routines should be safe yet strenuous enough to boost the heart rate into an aerobic zone about 50 to 70 percent of maximum heart rate. Take two steps to the right as you swing your right arm in a complete circle.
One should start an aerobic routine that begins with sessions lasting twelve to fifteen minutes 3 times a week on alternate days and progress gradually from there as the endurance builds up. Never use music that is faster than 128-beats a. For this reason water aerobics has become a popular choice form of exercise for seniors.
Dance cardio is among the best exercise routines for seniors as it is low-impact and comes with a low risk of injury and a high risk of fun. Check out a membership to Beachbody on Demand so you can try out Shaun Ts Transform 20 workouts he uses an aerobic step in every routine of the 6 week program. Now take two steps to the left as you swing your left arm in a circle.
Step the left foot back. Step down with your right leg then the left. Use the step bench on an even surface and wear quality cross-training shoes.
Feel free to add a step or two on each side keeping the number of steps on each side the same. Imagine youre tracing a rainbow from end to end. Water Aerobics Keeping impact low on the body during exercise may be required by some for many reasons including arthritis and joint pain.
You may want to have some water handy. Step forward with the left foot and raise your knee kick or tap the floor. You can also perform this move facing the bench.
The site offers hundreds of free online workout videos including step aerobics routines. Youll soon find yourself keeping up with the instructor. Repeat on the opposite side and repeat 10 times per side.
As you step place your foot entirely on the bench. This 45-minute workout will help to improve your general fitness and help you reach a healthy weight.
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