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Step training for weight loss: How often should we do step aerobics to lose weight?
Everything you need to know about step
How often should you do step aerobics to lose weight fast and see results? Does step training help you lose weight? How many times per week and for how long should you do step aerobics to lose weight and burn fat? The tool below enables you to track the effects of step training over a month. Simply select the duration of your training session—either 30 minutes or 1 hour—and choose a frequency of 1, 2, 3, or 4 times per week to shed those extra kilos!
Result of your expenditures
Beware, exercise alone is not enough to lose weight!
Exercising helps to burn calories, shape your figure by gaining muscle mass, and increase the basal metabolic rate (calories burned at rest). Thus, exercise has a significant long-term impact on weight control and better health. However, to lose 1 kg of fat, you need to burn 7700 kcal, which represents hours of running.
So what is the right solution?
Exercise and daily activity are guarantees for controlling and maintaining weight in the long term, but as any athlete will tell you, 30% is about moving and 70% is about what's on your plate. Weight loss must therefore be a mix of expenditures (essential) and a diet that does not exceed your needs.
Wish to lose weight by combining nutrition and exercise?
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Step aerobics: How many times per week and for how long should we do step aerobics or step training to lose weight?
Find out more about step aerobics for weight loss!
While regular physical activity combined with a healthy diet helps to slim and tone the body, some disciplines are more effective than others at helping you lose weight. What about step and its calorie expenditure? How much time per week can you lose weight and get results by practising step? Here are some answers.
Calories burned doing step!
As with all fitness activities, stepping is a great way to burn calories. By modulating the resistance, rhythm and duration of your step session, you can benefit from effective aerobic training that stimulates the cardiovascular system and promotes fat burning. Step workouts burn between 300 and 700 calories per hour of practice. Combined with a balanced diet, step is an excellent slimming ally that also encourages muscle strengthening.
What is the metabolic equivalence of step?
The metabolic equivalent of a physical activity is a statistical unit(MET Metabolic Equivalent of Task) used to express the ratio between the energy expenditure of a physical activity during exercise and the energy expenditure of an individual at rest. Moderate step, for example, is a medium-intensity activity with a MET value of 7, which means that it burns 7 times more energy than at rest, in the same way as water-skiing or rowing
Step training: Which plan should you follow and how often should you do it to lose weight?
Estimates, calculations and weight loss results from several examples of step training plans!
Do you know how much weight you lose by doing 30 minutes, 1 hour or 2 hours of step? How often should you train to lose weight and burn fat? The tables below will give you an idea of your weight loss as a function of weight, duration and number of training sessions per week.
Performance, effects and impact “before/after”: List of step programmes over 1 month at medium intensity!
Step
Medium intensity
Weight loss results for 1 session per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.07 | 0.13 | 0.26 |
| 50 kg | 0.08 | 0.16 | 0.33 |
| 60 kg | 0.10 | 0.20 | 0.39 |
| 70 kg | 0.11 | 0.23 | 0.46 |
| 80 kg | 0.13 | 0.26 | 0.52 |
| 90 kg | 0.15 | 0.29 | 0.59 |
Step
Medium intensity
Weight loss results for 2 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.13 | 0.26 | 0.52 |
| 50 kg | 0.16 | 0.33 | 0.65 |
| 60 kg | 0.20 | 0.39 | 0.78 |
| 70 kg | 0.23 | 0.46 | 0.91 |
| 80 kg | 0.26 | 0.52 | 1.05 |
| 90 kg | 0.29 | 0.59 | 1.18 |
Step
Medium intensity
Weight loss results for 3 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.20 | 0.39 | 0.78 |
| 50 kg | 0.25 | 0.49 | 0.98 |
| 60 kg | 0.29 | 0.59 | 1.18 |
| 70 kg | 0.34 | 0.69 | 1.37 |
| 80 kg | 0.39 | 0.78 | 1.57 |
| 90 kg | 0.44 | 0.88 | 1.76 |
Performance, effects and impact “before/after”: List of high-intensity step programmes over 1 month!
Step
High intensity
Weight loss results for 1 session per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.10 | 0.21 | 0.41 |
| 50 kg | 0.13 | 0.26 | 0.51 |
| 60 kg | 0.15 | 0.31 | 0.62 |
| 70 kg | 0.18 | 0.36 | 0.72 |
| 80 kg | 0.21 | 0.41 | 0.82 |
| 90 kg | 0.23 | 0.46 | 0.92 |
Step
High intensity
Weight loss results for 2 sessions per week
| Weights | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.21 | 0.41 | 0.82 |
| 50 kg | 0.26 | 0.51 | 1.03 |
| 60 kg | 0.31 | 0.62 | 1.23 |
| 70 kg | 0.36 | 0.72 | 1.44 |
| 80 kg | 0.41 | 0.82 | 1.64 |
| 90 kg | 0.46 | 0.92 | 1.85 |
Step
High intensity
Weight loss results for 3 sessions per week
| Weights | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.31 | 0.62 | 1.23 |
| 50 kg | 0.39 | 0.77 | 1.54 |
| 60 kg | 0.46 | 0.92 | 1.85 |
| 70 kg | 0.54 | 1.08 | 2.16 |
| 80 kg | 0.62 | 1.23 | 2.46 |
| 90 kg | 0.69 | 1.39 | 2.77 |
Everything you need to know about step
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