Gloria
1. Primary stage 8 weeks:
After getting up in the morning, go outside to dance Yangko or dance fitness disco for middle-aged and elderly people. The purpose is to improve the function of the cardiovascular system and remove fat and lose weight. The specific steps are as follows:
(1) Dance the Yangko dance with the group for 20 to 30 minutes.
(2) Relax and walk 600 to 1000 meters home.
(3) Walk (slowly) 600 to 1,000 meters to the park.
For the above training, the amount of exercise varies from person to person. Pulse per minute = 220 - age × 0.7 is the best.
2. Intermediate stage 8 weeks:
(1) For weight loss mat physical exercises, you should complete 3 sets of sit-ups (50-60) times； Kneel and then kick your legs (50 to 60 times).
(2) Relaxing dance exercises, do it for 5 to 10 minutes.
(3) Fitness disco for middle-aged and elderly people, dance for 20 minutes.
(4) A variety of jumping exercises (including in-situ abdominal jumps, vertical jumps, etc.), do 2 groups, each group does about 200 to 300 light jumps. The pulse is controlled at 20-22 beats/10 seconds.
3. Advanced stage 8 weeks:
(1) Walk briskly 600 to 1,000 meters to the park.
(2) Do 2 to 3 sets of aerobics for middle-aged and elderly people, lasting about 30 minutes.
(3) Hold a small dumbbell to do upper arm circles, forearm circles, lateral raises, squat down with the bells, and do it for about 40 minutes.
(4) Do various jumping exercises 600 to 1,000 times (divided into multiple groups, light jumping). The pulse is controlled at 24-25 beats/10 seconds.
