Step aerobics is a form of aerobic exercise that uses elevated platforms, which are available in a variety of heights. Participants commonly perform step aerobics in a class at a gym or fitness club. The number of calories you burn during step aerobics depends primarily on your heart rate and other personal factors.
Estimate
BuddySlim provides a calculator to estimate the calories you burn during step aerobics. For example, you can expect to burn 740 calories during an hour of high-intensity step aerobics if you weigh 154 lbs. This calculator only considers your body weight.
Considerations
The calorie expenditure of step aerobics can vary greatly depending on several factors. The height of the step platform significantly affects the number of calories you burn during step aerobics. The pace and the specific movements you perform will also determine your calorie expenditure for a step aerobics session.
Heart Rate
Your calorie expenditure rate relies more on your heart rate than the specific activity you perform. The most accurate calculation of calorie expenditure occurs when your heart rate is in the range of 90 to 150 beats per minute. You may need to adjust the intensity of your step aerobics routine accordingly to maintain your heart rate within this target range.
Measurements
The calculation of your calorie expenditure requires your average heart rate during a step aerobics session and the duration of that session. You can obtain these measurements with most modern heart monitors. The bathroom scale will provide your weight, and you should already know your age.
Calculation
Calorie expenditure formulas are available from the Journal of Sports Sciences. The formula for women is: calories burned = [(heart rate x 0.4472) -- (weight x 0.05741) + (age x 0.074) -- 20.4022] x time / 4.184. The formula for men is calories burned = [(heart rate x 0.6309)-- (weight x 0.09036) + (age x 0.2017) -- 55.0969] x time / 4.184. These formulas need your weight in pounds, your age in years and the duration of the step aerobics session in minutes.
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