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 by removing fat. Specific practices are as follows:

(1) Dance the yangko with the group for 20-30 minutes.

(2) Relax and walk 600- 1000m to go home.

(3) Walk (slowly) 600- 1000 meters to the park.

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) aerobics should complete three groups (50-60 times) of sit-ups on the weight loss mat; Kneel and kick (50-60 times).

(2) Relax the dance practice and do it for 5- 10 minutes.

(3) Middle-aged and elderly bodybuilding discos, dancing for 20 minutes.

(4) Do various jumping exercises (including in-situ belly dancing and vertical jumping, etc. ), and do two groups, each group of light jump about 200-300 times. The pulse is controlled at 20-22 times/10 second.

Advanced stage of three or eight weeks:

(1) Walk 600- 1000 meters to the park.

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