Advanced Step Routine
Regular exercise keeps our body healthy and helps to develop defense mechanism against certain diseases. It is regularly done to make our muscles stronger and the cardiovascular system, and to sharpen up our athletic skills. Daily exercise is known to boost our immune system, helps to elevate our mental strength, and prevents depression. Exercise also raises one’s threshold level for pain.
Exercises are of two basic types- basic steps and advanced steps.Let us discuss about advanced step routine exercises here.
Frequent and daily advanced step routine exercise alleviates serious and disastrous chronic diseases like obesity, Type 2 Diabetes mellitus, high blood pressure, different cardiovascular diseases, depression. Advanced exercises seem to have impact on sustained energy burning effects, which persists for almost 24 hours after the workout.
Before going for an advanced step routine> exercise, one needs to worm up his/her body first. This include-
- L-step.
- Rock or pivot turn step.
- Knee to corner/ face opposite direction up and straddle.
- Revolving door over, walk or invert V
- Stomp the bug, then back into a straddle position
- Walk or shuffle around the bench
- Double knee position, then walk around the bench.
- Indecision pops over. It helps to change your mind.
Advanced step routine exercise helps to burn more calories than the basic step. Stepping exercise involves arm movement together with the spinning of the leg. It is noteworthy to synchronize your arm movements with the leg step to maintain the balance of your body. The use of arm movement burns extra 30% calorie. Half hour of this exercise will burn 250 calories depending upon the speed of stepping and weight of the person.
Some other advanced step routine exercises are-
- 1. Bridge stress- exercise of the muscles of the abdomen and hip- facing to the roof, lie down on a flat floor. Bend your both knees. Keep your feet flat on the floor. Try to place your palms flat on the floor above each shoulder. Keep knees and feet by the side of the shoulder. With the power of legs and arms, try to raise your body. Hold on for 30 seconds. Repeat for 2-4 times.
- 2. Supine stretch- muscles of the back, lower aspect- facing to the roof lie down on a flat floor. Keep your feet flat on the floor and bend your knees. Maintaining your knees and feet approximated, try to lift your feet off the floor- reaching behind knees with hands- pull knees onto chest. Maintain this position for 30 seconds. Repeat for 3-4 times.
- 3. Trunk and hip stretch- Muscles of the torso & hip- lie down flat on the floor facing the roof. Try to bring one of your knee up and let it lie over the other leg. Try to touch the floor with the knee placed above. Keep shoulders on the floor. Stay there for 30 seconds. Repeat for 2-3times.
- 4. Prone hip stretch- muscles of the hips and buttocks- kneel on the floor on hands and knees. Slide right knee ahead with right foot moving towards the opposite. Slide other leg back straight with instep down, leg straight. Bow down onto elbows. Your right foot is to be placed under left hip. Hold for 30 seconds. Repeat for 4-5 times.
After doing advanced step routine exercise, you need to cool down your body after training. This is as important as warm up. A cool down process requires you to decrease the intensity level gradually lasting for 5 minutes, bringing the body back to a normal temperature and pace.
