What is square dance aerobics?

Today, square dancing has become one of the most popular exercise methods for middle-aged and elderly people, replacing previous sword dancing, waist drums, Tai Chi, etc. Square dancing is a type of aerobic exercise. Its dance steps are relatively simple and incorporate many elements of aerobics. The rhythm of the music is relatively cheerful. It is a sport that is more suitable for middle-aged and elderly people. However, there are certain methods for square dancing. So how should square dancing aerobic exercise be performed?

1) Walking:

We are born with the talent to walk with our legs, and this mode of exercise is not limited to any place or time. Just put on a pair of shoes that fit you and you can go anywhere! Beginners can start with short, slow walks. When your physical strength improves, you can speed up to brisk walking or jogging, or increase the intensity by using a slope, and the time can be extended to 30 to 60 minutes. It is a mode of exercise suitable for all ages.

2) Interval Training:

Interval training helps us burn more calories and is very helpful for weight loss. "Intermittent high-intensity exercise" refers to intermittent short-term low-intensity and high-intensity exercise in aerobic exercise, such as sprinting for 30 seconds and then slowing down and walking for the next 30 seconds.

Dr. Anil Nigam of the Montreal Heart Institute in Canada invited six adults to participate in a research program, doing an intermittent high-intensity exercise program twice a week, including flywheel training, and 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 showed significant improvements, while waist circumference and trunk fat ratio were significantly reduced.

3) Squats:

Among the resistance training exercises that use one's own body weight, one of the most well-known is the squat. The squat is a multi-joint activity that can train many muscle groups, including the front and back of the thighs and gluteal muscles. However, you must be careful not to let your knees go beyond your toes when squatting and to avoid arching your waist.

4) Lunge:

The arrow squat is also an exercise that can train multiple muscle groups in the lower body at the same time and can also train balance. Also, be careful not to let the front knee go beyond the toes. The knee and toes should face in the same direction to avoid falling inward. Squat with the back knee bent nearly 90 degrees. Once you are familiar with the movement, you can change it in different directions, front, back, left, and right.

Square dancing is choreographed based on some simple aerobics movements, so it is easy for middle-aged and elderly people to learn. It can also 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 diverse than morning exercises and has a wider range of choices. Therefore, it is recommended that middle-aged and elderly people can participate in more exercises so that their bodies can be healthier.