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How many calories do we burn doing step aerobics ?
Everything you need to know about step
Do you know how many calories you can burn when doing step aerobics or step training for 30 minutes or 1 hour? By entering your overall activity time and your weight in kilos, you can get an idea of how many calories you burn doing step aerobics or step training.
Step aerobics or step training: A few examples of energy expenditure depending on weight and activity time.
Use the table below to see how many calories you lose when you step!
Sport
Moderate intensity
Kilocalories expenditure
| Weight | 15 minutes | 30 minutes | 1 hour |
|---|---|---|---|
| 40 kg | 74 | 147 | 294 |
| 50 kg | 92 | 184 | 368 |
| 60 kg | 110 | 221 | 441 |
| 70 kg | 129 | 257 | 515 |
| 80 kg | 147 | 294 | 588 |
| 90 kg | 165 | 331 | 662 |
Sport
High intensity
Kilocalories expenditure
| Weight | 15 minutes | 30 minutes | 1 hour |
|---|---|---|---|
| 40 kg | 116 | 231 | 462 |
| 50 kg | 144 | 289 | 578 |
| 60 kg | 173 | 347 | 693 |
| 70 kg | 202 | 404 | 809 |
| 80 kg | 231 | 462 | 924 |
| 90 kg | 260 | 520 | 1040 |
Everything you need to know about step
FIND OUT MORE ABOUT STEP AEROBICS
The step is part of what we call Fitness. It involves performing exercises on a step.
It’s a fairly fast-paced activity, so it works the aerobic system and ultimately improves endurance.
As well as keeping fit, stepping is an excellent sport for strengthening the lower body. The generally toned step and arm sequences build up the muscles of the buttocks, thighs, calves and arms. You’ll have no trouble losing weight and having fun at the same time..
Some benefits of doing step aerobics or step training :
- Improved cardiovascular fitness: Step is an activity that works the heart and lungs, helping to improve cardiovascular capacity. By practising step regularly, you strengthen your cardiorespiratory system.
- Muscle strengthening: Step exercises many of the body’s muscles, particularly the legs, buttocks and lower body muscles. By moving up and down, you strengthen and tone your muscles, which can help to sculpt your figure.
- Improved coordination and balance: Step requires precise coordination of movements and good balance. By following the choreography and executing the movements with precision, you improve your motor coordination and sense of balance.
- Burning calories and losing weight: Step is an activity that burns a significant number of calories. Regular step sessions can help you lose weight and reduce body fat, by combining cardiovascular exercise with muscle strengthening.
- Improved bone health: The step is an exercise involving jumps and landings, which can help strengthen bones and prevent osteoporosis. By stressing the bones, step helps maintain bone density.
- Reducing stress and improving mental well-being: Like any physical activity, step encourages the release of endorphins, the happy hormones. This can help reduce stress and anxiety and improve overall mood, contributing to greater mental well-being.
Step is a versatile activity that is accessible to all fitness levels. Whether you’re a beginner or an advanced exerciser, you can adapt the intensity of your workout by adjusting the height of the step or changing the movements. It’s a fun and effective way to work on your fitness while having fun to lively music.
How to calculate the number of calories burned doing step aerobics or step training
The result displayed is expressed in Kcal and is calculated using the MET (Metabolic Equivalent of Task). The MET for each activity is the result of statistical data and cannot therefore be interpreted as an exact calculation, but rather as an estimate taking into account the MET value and the ratio between the time spent doing an activity and the weight of the individual.
For example: The MET value for stepping is 7 for moderate exercise and 11 for intense exercise. This means that a person doing moderate step training consumes 7 times more energy than they would at rest during their session.
MET values for different levels of step intensity
- step moderate intensity: MET = 7
- high-intensity step: METs = 11
Discover the detailed formula to calculate your daily energy expenditure while doing step aerobics or step training
Consumption in Kcal per minute = (METs*3.5*Weight in kilos)/200
This gives for a person weighing 70 kilos for 30 minutes:
Consumption in Kcal per minute = (7*3.5*70)/200 = 8.575 Kcal/min
So for 30 minutes = 8.575*30 = 257.25 kcal for 30 minutes
