The time for dancing square dance every night should be controlled within 2 hours. It is recommended that the total exercise time should not exceed 90 minutes.

Do a simple warm-up exercise to stretch muscles and ligaments for 5 ~ 10 minutes before jumping; Dance in square dance for 60 minutes at most, and the intensity is subject to pulse 120 to 140 times/minute or slight sweating; Take a rest 10 minutes after the jump, do some slow and relaxing exercises, and don't go home directly, otherwise it will affect the oxygen supply to the brain and the venous blood return.

Square dance is an aerobic exercise. Long-term exercise can improve cardiopulmonary function. That is to say, the depth and intensity of breathing at rest are improved, and the amount of gas exchange during each breath is increased, thus ensuring that the human body can meet the needs of gas exchange during strenuous exercise; At the same time, it can improve the body level and maintain the balance of oxygen and carbon dioxide in blood and tissue; At the same time, it can reduce the resting heart rate and maximum heart rate and improve the heart rate reserve.