Obese middle-aged and elderly people should keep exercising as long as they are healthy and have no serious cardiovascular and cerebrovascular diseases. Obese middle-aged and elderly people should give priority to cheerful aerobic training, on the one hand, they can lose fat and lose weight, on the other hand, they can enjoy life and prolong life.

First, the primary stage is 8 weeks: after getting up in the morning, go outdoors to dance yangko or disco for middle-aged and elderly people to improve the function of cardiovascular system and lose weight. The specific method is as follows: (1) stride (slowly) 600 ~ 1000m to the park. (2) Dance yangko with the group for 20-30 minutes. (3) Relax and walk 600 ~ 1000m to go home. The above training, the amount of exercise varies from person to person, and the pulse per minute =220- age ×0.7 is better. Second, the intermediate stage is 8 weeks:

(1) middle-aged and elderly bodybuilding disco, dancing for 20 minutes.

(2) Three groups (50 ~ 60 times) of sit-ups should be completed in the physical exercise on the weight loss mat; Kneel and kick (50 ~ 60 times).

(3) Various jumping exercises (including in-situ belly dancing and vertical jumping, etc. ), do 2 groups, each group lightly jumps about 200 ~ 300 times. The pulse is controlled at 20 ~ 22 times/10 second.

(4) Relax dance practice and do it for 5 ~ 10 minutes.

Advanced stage of three or eight weeks:

(1) Walk 600 ~ 1000m to the park.

(2) Do 2-3 groups of middle-aged and elderly aerobics for about 30 minutes.