Nowadays, square dance has become one of the favorite sports methods for middle-aged and elderly people, replacing the previous sword dance, waist drum and Tai Chi. Square dance is an aerobic exercise, its dance steps are relatively simple, combined with many elements of aerobics, and the rhythm of music is relatively cheerful, which is more suitable for middle-aged and elderly people. But there is a certain way to square dance, so what should square dance aerobic exercise do?

1) Walking:

Our innate talent is to walk on two legs, which is not limited to any place or time. If you put on a pair of shoes that fit you, you can walk away! The primary stage can be started slowly in a short time. When the physical strength is improved, it can be accelerated to walking or jogging, or the intensity can be increased gradually, and the time can be extended to 30 ~ 60 minutes. This is a suitable sport for all ages in Xian Yi.

2) Interval training:

Interval training helps us burn more calories, which is quite helpful to lose weight. "Intermittent high-intensity exercise" refers to aerobic exercise interspersed with short-term low-intensity and high-intensity exercises, such as running for 30 seconds and then slowing down for 30 seconds.

Montreal Heart Institute, anil. Dr. nigan invited six adults to participate in the research project, doing intermittent high-intensity exercise twice a week, including flywheel training and weight training twice a week for four weeks. The results showed that the cerebral oxygen capacity, maximal oxygen uptake and cognitive function of the subjects were significantly improved, while the waist circumference and trunk fat rate were also significantly reduced.

3) Squat:

Squat is one of the most famous weight-bearing and resistance training. Squat is a multi-joint activity, which can exercise many muscle groups, including the front, back and gluteal muscles of thighs. However, it should be noted that when squatting, the knees should avoid exceeding the toes and bow the waist.

4) lunge:

Arrow squat can also train multiple muscle groups in the lower body at the same time, which can train balance. It is also important to note that the front knee should not exceed the toes, and the knees and toes should face in the same direction to avoid falling inward. Knee down on the back foot and bend your knees nearly 90 degrees. Once you are familiar with the movements, you can change in different directions.

Square dance is based on some simple movements of aerobics, so it is easy for middle-aged and elderly people to learn. But also can exercise the whole body, as long as there is open space and music, you can exercise together. You can exercise in the morning and evening, which is more diversified and wider than morning exercise. Therefore, it is suggested that middle-aged and elderly people can take part in more sports, which will make them healthier.