Over the course of the past month, we have been expounding on the 7 Minute Workout and the various health benefits associated with each of the exercises that are part of this popular exercise regimen. In Part 1, 2, 3, and 4 you learned about jumping jacks, wall squats, push-ups, and abdominal crunches and how they benefit your body. This week, we will explore the health-related benefits associated with step up onto a chair exercise. In today’s world of time management restraints, the 7 Minute Workout is a highly productive means of accomplishing all of your health and fitness goals without the hassle of spending loads of money at the gym, several hours a week away from home, and having to engage in high-intensity exercises. Continue reading to learn more about the chair exercise that has the ability to tone, shape, and enhance your body!
What is the Step Up Onto a Chair Exercise?
The step up onto a chair exercise is very simple to understand and exceptionally easy to perform. First, you place a chair facing in front of you. Next, you walk up to the chair and stop approximately a foot and a half to two feet in front of the chair. Once you stop, take the right foot and step up onto it, while looking straight ahead. Next, come back down onto the floor and perform the same exercise with the left foot. Be certain to ensure that you are able to perform this exercise safely and that the chair that you elect to use is capable of withstanding your weight.
The Purpose and Intent of The Step Up Onto Chair Exercise
The purpose and intent of the step up onto chair exercise is to aid in improving your balance. It also aids in exercising various muscles of the body. The main muscles exercised are those that are in the lower body. These include the hamstring, the quadriceps, and the glutes. According to physical therapists and other types of medical professionals, this particular exercise has the capability of exercising the entire body in a highly intense manner.
The Health Benefits
There are many benefits associated with the step up on to chair exercise. As mentioned previously, it mainly exercises the lower body, but, it also provides a workout to the entire body – a high intensity workout, that is. Individuals that perform this exercise are able to accumulate strength in the body and lose weight. Furthermore, it balances out the entire body.
The Step Up Onto Chair Exercise and the 7 Minute Workout
The 7 Minute Workout is an absolutely fantastic way to exercise the whole body, quickly and easily. By doing the step up on to chair exercise, you have the ability to build, strengthen, and quickly tone the body. Additionally, this exercise also aids in helping you lose weight. Be certain to visit other parts of this series. In the meantime, visit the 7 Minute Workout in order to see the whole regimen in action: https://backtomotion.net/7-minute-work-out/
FAQs
The purpose and intent of the step up onto chair exercise is to aid in improving your balance. It also aids in exercising various muscles of the body. The main muscles exercised are those that are in the lower body. These include the hamstring, the quadriceps, and the glutes.
Does the 7-minute workout actually work? ›
The 7-Minute Workout is challenging, and it will produce results. It's science-based, so you can trust it will do what it's supposed to. But it's not for everyone. You have to push yourself hard to get the most out of it, which means it could be tough if you have joint or back problems.
What are the health benefits of a 7-minute workout? ›
The 7-minute workout is a full-body workout that requires little equipment and time. It targets all major muscle groups and gets your heart racing in as little as seven minutes. Over time, this can help to strengthen your heart, lungs, and muscles to improve your fitness.
What muscles do step up onto chair work? ›
A step-up targets the quadriceps, here, and hamstrings, here, as well as the gluteal muscles in the buttocks. This is a good general lower body conditioning exercise.
Does step ups work your bum? ›
Doing strength exercises like step ups can protect against muscle loss while in a calorie deficit, and can even help to build muscle which means you can burn more calories at rest. Do step ups tone your bum? Step ups help to build and strengthen the gluteal muscles, which can create a fuller, more toned bum.
Does step up help lose weight? ›
Step exercises are high-intensity cardio workouts that can be easily combined with your choice of weights. They are great for both cardio and strength training and can help you lose weight, strengthen bone mass, and improve overall health.
What happens if you do a 7-minute workout everyday? ›
It's good for your heart
“If you're just getting started, the seven-minute workout can bring a lot of cardiovascular and strength benefits,” Lawton says. This cardio routine raises your heart rate (which is a good thing), and physical activity is one of the best ways to help prevent heart disease.
How many days a week should I do the 7-minute workout? ›
It's designed to give you the benefits of a sweaty bike ride or longer cardio workout in just a few minutes — but you have to commit to doing it regularly. That means exercising three to five times a week at minimum, Jordan said.
What is the best 7-minute workout? ›
Slideshow: The 7-Minute Workout
- Step-Up. 5/12. ...
- Squat. 6/12. ...
- Triceps Dip on Chair. 7/12. ...
- Plank. 8/12. ...
- High Knees. 9/12. ...
- Lunges. 10/12. ...
- Push-Up and Rotation. 11/12. Start in a standard push-up position. ...
- Side Plank. 12/12. Lie on your right side on a mat, with your legs straight and your left leg stacked directly on top of the right.
It's a question we often hear, and the answer is yes! By doing Seven daily you get 80% of all benefits of working out regularly in the shortest possible time.
Risk Of Overtraining
Overtrianing is real. Exercising every day can significantly increase the risk of overtraining, by not giving your body adequate time to fully recover.
Is seven 7 minute workout free? ›
7minutes is by far the best workout app and so useful! It's completely free, it targets what areas you want to work on, and let's you choose what fitness level experience you are.
How many step-ups should I do a day? ›
Step-Up Sets and Reps
Here are just a few ways to utilize the step-up in your workouts: For Muscle Growth: Try 2 to 3 sets of 8 to 10 reps per leg with a moderate weight. To Improve Balance: Try 2 sets of 5 to 8 reps with a very slow tempo. As a Beginner: Go for 2 sets of 10 reps with no added weight.
How high should step-ups be? ›
The height of the box should be closer to 1 foot or less than 2 feet. It's easy to drop a knee for a bigger split distance than to risk height that has not shown to create value anywhere.
Are step ups good for the knees? ›
Try first on a small step and then increase the step size as you get stronger. Start with three sets of 10 reps on each leg and increase sets and reps as able. Performing this exercise consistently three to five times a week will make a big impact on your climbing and help decrease your knee pain!
How many step ups should I do a day? ›
Step-Up Sets and Reps
Here are just a few ways to utilize the step-up in your workouts: For Muscle Growth: Try 2 to 3 sets of 8 to 10 reps per leg with a moderate weight. To Improve Balance: Try 2 sets of 5 to 8 reps with a very slow tempo. As a Beginner: Go for 2 sets of 10 reps with no added weight.
Can I do step ups every day? ›
All of us do a form of step ups every single day (think about how often you take stairs). So yes, you can do them everyday.
Over the course of the past month, we have been expounding on the 7 Minute Workout and the various health benefits associated with each of the exercises that are part of this popular exercise regimen. In Part 1, 2, 3, and 4 you learned about jumping jacks, wall squats, push-ups, and abdominal crunches and how they benefit your body. This week, we will explore the health-related benefits associated with step up onto a chair exercise. In today’s world of time management restraints, the 7 Minute Workout is a highly productive means of accomplishing all of your health and fitness goals without the hassle of spending loads of money at the gym, several hours a week away from home, and having to engage in high-intensity exercises. Continue reading to learn more about the chair exercise that has the ability to tone, shape, and enhance your body!
