Nowadays, square dancing has become one of the favorite exercise methods for middle-aged and elderly people, and has replaced the previous sword dancing, waist drum, Tai Chi, etc. Square dancing is a type of aerobic exercise. Its dance steps are relatively simple, combined with many aerobics elements, and the rhythm of the music is cheerful. It is a sport that is more suitable for middle-aged and elderly people. But there are certain methods for square dancing, so how should you do square dancing aerobics?

1) Walking:

Our innate talent is to walk with our legs, and this mode of movement is not limited to any place or time. Wear a pair of well-fitting shoes. Shoes, you can go on the go! Beginners can start with short-term, slow walking. When physical strength improves, you can speed up to walking or jogging, or increase the intensity with a slope. The time can also be extended to 30 to 60 minutes. It is an exercise mode suitable for all ages.

2) Interval Training (IntervalTraining):

Interval training helps us burn more calories and is very helpful for weight loss. "Interval high-intensity exercise" refers to Aerobic exercise is interspersed with short periods of low-intensity and high-intensity exercise, such as running and sprinting for thirty seconds, followed by slowing down and brisk walking for the next thirty seconds.

Anil, Montreal Heart Institute, Canada . Dr. Nigan invited six adults to participate in the research plan. They performed an intermittent high-intensity exercise program twice a week, including flywheel training, and performed weight training twice a week for four weeks. The results of the study found that the subjects' brain oxygen volume, maximum oxygen uptake, and cognitive function had significantly improved, while their waist circumference and trunk fat ratio had also been significantly reduced.

3) Squats:

One of the most well-known resistance training exercises involving body weight is the squat. The squat is a multi-joint activity that can be trained It targets many muscle groups, including the front, back and gluteal muscles of the thighs, but be careful not to let your knees go past your toes and avoid arching your waist when squatting.

4) Arrow squat (Lunge):

The arrow squat is also an action that can train multiple muscle groups in the lower body at the same time, and can train balance. Also pay attention to the knees of the front feet not exceeding the toes, and the knees and toes facing the same direction to avoid falling inward. Squat with the knees of the back feet and bend the knees close to 90 degrees. When you are familiar with the movements, you can change them in different directions, front, back, left, and right.

Square dance is choreographed based on some simple movements of aerobics, so it is easy for middle-aged and elderly people to learn it. And it can also exercise the whole body. As long as there is an open space and music, you can exercise together. You can exercise in the morning and evening, which is more diversified than morning exercise and has a wider range of choices. Therefore, it is recommended that middle-aged and elderly people participate in more exercises so that their bodies will be better healthy.