Are Step-Ups a Good Exercise?

核心要素step aerobics升压运动,为您提供许多健康本efits. It can, for example, increase your muscle mass and decrease your body fat. Learning more about this interesting exercise and its variations will help you reach your fitness goals.

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这种步进运动可以锻炼腿部肌肉。事实上，步进练习在跳高与蹲姿的辩论中做得很好。2012年12月的一篇论文力量与状态研究杂志evaluated the muscle activation caused by several variations.

这些研究人员测试了15名绝经前妇女发现每种类型的步进动作都针对不同的肌肉。例如，做一个传统的步进动作，并以对角线方向移动腿筋拉伤.Crossing your legs while moving in a lateral direction targeted thegluteus medius.Moving laterally or moving diagonally targeted therectus femoris.

上半身也很容易锻炼。一篇2019年6月文章的作者美国足病运动医学学会注意到你可以通过using hand weights.他们强调踏步时要安全。

例如，你应该一直把一只脚放在地上或台阶上。把脚完全放在台阶上也很重要。最后，不要用太高的步幅和停止，如果你遇到任何疼痛。

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The writers of an March 2016 report inMedical and Biological Sciencestested 30 premenopausal women and found many positive effects of step aerobics. The women did the aerobics three times a week for four months. These workouts increased their muscle mass and decreased their body fat. Amazingly, they gained 2.21 percent muscle and lost 17.75 percent fat during the study. Regularly doing step aerobics also increased their level ofphysical fitness.

步进有氧运动还可以帮助你得到一个良好的晚上休息。2014年9月报告的作者力量与状态研究杂志发现做步进有氧运动能改善10名绝经后睡眠困难妇女的睡眠质量。每周锻炼三次，持续几个月，也会增加女性的褪黑激素水平。

Doing these exercises can also improve your mental health, according to a December 2013 article in the国际体育研究杂志.这些研究人员tested 15 postmenopausal women and showed that eight weeks of step aerobics increased feelings of vitality and减轻疲劳感。妇女们参加了测试this studygained physical fitness and lost body fat. Step aerobics also increased their muscle-joint flexibility.

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The many health benefits of step-up exercises make them useful in clinical settings. For example, physical therapists often use the forward step-up exercise in rehabilitation because it can reveal knee and hip imbalances.

Your body position during a step-up correlates well with your risk of injury, according to a February 2012 report in theJournal of Sport Rehabilitation. 识别并更正此问题before你受伤可以省下你几个月的休息时间。

加强运动也有助于中风康复。2013年10月发表在国际物理治疗与研究杂志used forward, lateral and backward step-up exercises to help 15 stroke patients. People doing the step-up exercises outperformed those doing conventional balance and gain training.

研究人员认为，负重方面的步进运动发挥了critical role.They also noted that the widespread availability of stairs made it easy for the patients to do their rehabilitation at home.