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Square dancing should be limited to 2 hours every night. It is recommended that the total workout time should be no more than 90 minutes.
Before you dance, you should do 5 to 10 minutes of simple stretching muscles and ligaments warm-up exercises; dance square dance for up to 60 minutes, the intensity of the pulse 120 to 140 beats per minute or mild sweating shall prevail; after the dance in place to rest for 10 minutes or so, you can do some slow, relaxing movements, do not go straight home, otherwise it will affect the brain oxygen supplementation and venous blood return.
Square dancing is a form of aerobic exercise. Long-term exercise can improve cardiopulmonary function. That is, it improves the depth and intensity of breathing during quiet time, increases the amount of gas exchange during each breath, which also ensures that when people carry out strenuous exercise, the body is able to meet the need for mutual exchange of gases; at the same time, it can improve the level of the body to maintain the balance of oxygen and carbon dioxide in the blood and tissues; at the same time, it can reduce the heart rate during quiet time and the maximum heart rate, and improve the heart rate reserve.