On the evening of January 22, the opening ceremony of the Beijing Winter Olympics was rehearsed at the National Stadium "Bird's Nest", and before the opening ceremony performance, a 30-minute marching square dance ignited the atmosphere of the scene.
The actors participating in the square dance are more than 70 years old and the youngest 5 years old, and the square dance with "national temperament" appeared on the stage of the Winter Olympics, which triggered heated discussion among netizens.
In addition to expressing warm emotions, dancing is a fitness method that is beneficial to the whole body. No matter how old you are or where you are, you can be conquered by this "national movement."
The World Health Organization refers to dancing as "the best sport in the world," and Life Times interviews experts to count the benefits of dancing and teach you a set of injury-resistant science "dance styles."
Experts interviewed
Zhang Yimin, Professor of the School of Sports Human Sciences, Beijing Sport University
Professor Lu Yuanzhen, School of Sports Science, South China Normal University
Dancing, "activating" whole body health
Researchers at São Paulo State University in Brazil found in a study of postmenopausal women who insisted on 90 minutes of dance practice three times a week for 16 weeks:
Triglyceride levels decrease, good cholesterol levels rise;
Physical coordination, agility, balance, gait, muscle strength, etc. are improved, and self-esteem is also improved due to improved physiological status.
Researchers believe that dance helps women maintain an independent, high-quality lifestyle. Although the dance fitness crowd is predominantly female, many benefits are not gender-specific.
At the 142nd meeting of WHO's Executive Board, participants danced in unison
Slows the progression of the disease
A study by Mie University in Japan showed that people with mild and moderate Alzheimer's disease often dance square dancing (gymnastics with music), which can enhance brain activity and cognitive function and delay the deterioration of the disease.
A joint study by the University of York in the United Kingdom and the Parkinson's Disease Association in the United States shows that mild and moderate Parkinson's patients can significantly slow down the progression of the disease by dancing for 1.5 hours a week.
Improve self-care
The Tokyo Metropolitan Institute of Geriatrics found that dance is the only sport that can help the elderly improve their self-care ability compared to jogging and cycling.
Dancers who insist on practicing dancers are 73 percent less likely to need help in their daily activities, such as walking, bathing, eating, dressing, and going to the toilet.
Reduce the risk of falls
Research conducted by the University of Zurich in Switzerland and the Chen Zengxi School of Public Health at Harvard University in the United States have shown that dance has significantly improved the balance, mobility and muscle strength of the lower limbs of the elderly.
Dancing more than once a week can reduce the risk of falls by 37%, and if the frequency is 3 or more times a week, the risk of falls can be reduced by 53%.
Enhances brain function
Spain's "Abezai" published an article saying that as long as you insist on dancing for 6 months, brain function will be improved, which is manifested in the effective enhancement of brain perception ability, spatial memory ability, improving memory, problem solving ability and inhibiting the ability to interfere with information.
Helps lower blood sugar
The National Institutes of Health recommends that people with diabetes exercise for about 150 minutes a week.
In general, dancing for 1 hour can burn up to 300 to 800 kcal of calories, and no matter what type of dance, it can help patients achieve sugar control goals.
There are 3 factors that determine the effectiveness of the exercise
Regardless of the dance, there are three key factors that determine the effectiveness of the exercise, namely intensity, duration, and frequency.
strength
This indicator is usually measured by heart rate, and should be controlled at 60% to 80% of the maximum heart rate when exercising.
Young people are generally controlled at 160 to 180 times / min, and reach 140 to 150 times / min at the age of forty or fifty, and the elderly should be controlled even lower.
From a personal point of view, if you can't talk to people smoothly when exercising, it means that the intensity has reached more than moderate.
Duration
It mainly refers to the time of a single consecutive dance.
It is recommended to control the length of each dance within 1 hour, and people with better physical fitness or younger age can persist for 1.5 hours, including the break.
frequency
According to the recommendations of aerobic exercise, you can dance 3 to 5 times a week, which is also the frequency of optimal mental health, at least 2 months.
Damage-proof with a set of scientific "postures"
The popularity of square dance is not because of how professional its choreography is and how beautiful the movements are, but because it is easy to "get started".
However, even in simple dance styles, sports injuries may occur; in addition to controlling the intensity and duration, it is recommended to improve from the following aspects.
No.1
Choose the appropriate dance type
Young people have good physical fitness and can choose the dance they are interested in.
The strength, endurance, coordination, etc. of the elderly will decline, and the dance form with less difficulty, lower intensity and small movement range should be chosen, such as square dance, slower waltz, etc.
No.2
The "equipment" should fit
When dancing, avoid wearing hard-soled shoes and slippers to prevent spraining feet; clothes and pants should choose loose, cotton materials to ensure smooth blood circulation and help absorb sweat.
No.3
Relax after warming up
Before dancing, you should warm up for 5 to 10 minutes, you can bend your knees, press your legs, bend your waist, turn your ankles, stretch your limbs, and simply bounce.
After exercise, you should also do a good job of relaxation, such as shaking your legs, stretching your waist, etc., to promote the discharge of metabolites in the body, so as to avoid muscle soreness.
No.4
Difficult moves require caution
The movements such as squatting, jumping, and rotating in the dance have certain requirements for body coordination and flexibility.
People with declining physical function may not be able to withstand such movements, and it is recommended to avoid large twists of the neck, crotch, lower waist, as well as movements such as rotating and head down.
People with bad knee joints should also be cautious when doing squat movements, and do not force all movements to be in place and beautiful.
No.5
Practice strength on a daily basis
Many sports injuries stem from local muscle weakness, and it is recommended to perform some strength exercises in weak areas after dancing, but should be gradual and appropriate. ▲
Editor of this issue: Menglian Xu
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