| |
| |
|
Exercise Information |
|
|
|
Tai Chi, NOT Chai Tea!
Those of you that have either completed a one-on-one program, purchased an on-line program or have read anything else that I have written in the past have most likely determined by now and realize it is quite evident... I am a huge supporter and advocate of integrated and phase-based training as optimized methods of health and fitness technologies/systemologies. And it wasn't until I started researching Tai Chi as an alternative form of exercise (I have been exercising for three-and-a-half decades consistently) did I understand how such a slow-velocity activity can help decrease blood pressure, reduce stress, help develop a greater degree of coordination and diminish the number of falls experienced by the elderly. The affects of resistance and aerobic type activities and their impact on health is unequivocal. Resistance training improves strength and the development of lean muscle mass, as well as an increase in bone-density and cardiovascular training improves the efficiently of the heart, lungs and circulatory function while decreasing mortality rates. However, over the past few decades, Eastern practices such as Tai Chi and Yoga have complimented mainstream fitness training programs by demonstrating comparable health benefits to traditional fitness training. A closer look at Tai Chi is warranted and yes this is coming from a fitness coach who intrinsically knows and has meticulously practiced and has been the recipient of the absolute benefits of weight bearing exercise for over 30 years. So... What is Tai Chi Anyway? Tai Chi is pronounced as "Tie Chee." Tai Chi can be translated from Chinese to English as "moving life force." Tai Chi is a form of Martial Art that focuses on cultivating the flow of energy in the body by performing a slow, gentle and precise sequence of movements that channel potentially destructive energy away from the body. As you could probably gleen, Tai Chi requires a high level of concentration when performing a sequence of moves, called Forms. Historically practiced as a martial art, today Tai Chi is used as an alternative form of exercise that requires a greater degree of movement than yoga and eliminates the impact nature of many aerobic or cardio-respiratory type activities. Vitality: The Health and Well-Benefits of Tai Chi Talk about Synergy... The life force or energy in Tai Chi is believed to be in the form of the Yin and the Yang. Yin and Yang represent two opposite halves that come together to create a unified whole. Tai Chi finds its roots in Taoist philosophy, which adheres to the principle that optimum health is achieved through a balanced Chi, or life force. Balance is maintained through the use of focused, mindful breathing, precise execution of movements and by keeping the muscles active but relaxed. Imbalance can result in an array of health problems and a decrease in the over-all quality of life. Tai Chi is a moderate intensity exercise where aggregate energy expenditure is comparable to walking at a pace of 3.5 mph. Overt health benefits such as decreased stress, improved cardiovascular fitness, balance, muscle strength, coordinative reflexes, arthritis relief and flexibility in people of all ages have been reported. The practice of Tai Chi has also been linked to a reduction of falls and injury for the elderly, an important attribute given that one in three adults 65 years or older fall each year. Recent research also suggests Tai Chi to be an effective program in the reduction of blood pressure and blood lipid levels. Integrating Tai Chi and Strength/Training. Ahh?yes, a typical Tai Chi session can last five minutes to an hour depending on the experience and fitness and primary conditioning level of the participant. All sessions begin with a few minutes of meditation to calm the mind as well as the body, followed by a warm-up to increase blood-oxygen flow and body temperature. The forms are completed very slowly and consist of many sequential and continuous postural changes from the beginning to the end of the workout session, including both double stance and single stance weight-bearing maneuvers. The forms can be performed in a quick controlled pace to raise the heart rate and induce a greater aerobic intensity. Similarly, muscular effort can be increased by emphasizing knee bends, arms swings, twisting of the trunk and overall body recruitment when carrying out and finishing the forms. While the movements may look simple, proper execution of forms take months of practice. Since Tai Chi creates a state of tranquility, calmness and relaxation it is best to perform the activity on days off from your regular workouts. Depending on how much time you want to dedicate to exercise per week, you have a number of options to consider when planning your session. For example, if you perform an integrated circuit training or peak-intensive workout every Monday, Wednesday and Friday, you can incorporate a Tai Chi session on Tuesday and Saturday. Alternatively, you may complete the circuit on Monday and Thursday, followed by a short 20-minute cardio session on both days, and practice Tai Chi on Tuesday and Friday. It is absolutely up to you. Just remember... Give yourself ample time for rest, recuperation and regeneration. Traditions... The ancient Taoists were renowned for their study of the arts of health and longevity. The gentle movements of Taoist Tai Chi convey the essence of this tradition to the modern world. In over 25 countries around the globe, people are enjoying the many benefits of practicing Taoist Tai Chi in friendly atmospheric locales. Life is about balancing tasks while nourishing your mind, body and spirit. Combined with a proper fitness training program and nutrition, Tai Chi can provide the alternative form of movement that you have been searching for. Using a phase-based training approach, Tai Chi is a valuable form of exercise to help relax your body and replenish your energy stores from the intense fitness workouts you are accustomed to, so good luck and may God bless each and everyone of you. -To Your Absolute Health, Kurt Lee Hurley Kurt's website http://www.kreatefitness.com, as well as his Provo Utah Private Fitness Facility Synergy Fitness Systems, specializes in in providing leading edge exercise and nutrition programs and a super premium supplement line. All of these superior products offer superior results.
MORE RESOURCES:
Google News |
|
|
|
RELATED ARTICLES
Sets And Reps - The High And Low Weight Workout Big weights! Wicked pump! I always get caught between two minds whenever I hit my workout at the gym. One side of me says to lift heavy to get big and the other says that form should matter more than my weight poundage. 5 Ways to Fit Fitness In Five points to consider when you want to fit fitness into a hectic lifeWhen I tell people what I do for a living, many will tell me they wish they had the time to exercise, but just can't seem to fit it in. This is one of the biggest excuses people give for not making exercise a part of their life. Bodybuilding Sins That Cause Back Pain and Missed Workouts: Part 4 Welcome to article number 4 in our series "Bodybuilding Sins That Cause Back Pain and Missed Workouts". In this article we are going to talk about how bodybuilders tend to create massive muscle imbalances and what you can do to not be one of them. Bodybuilding Training Tips - To be a Champion! Twenty two years ago I fell into the world of bodybuilding by accident. I had absolutely no discipline, determination or confidence in myself. The Importance of Stretching Exercises Muscles and connective tissues shorten over time and that results in less flexibility. If your muscles have gone some time without being used, they tend to become weaker and quite stiff. Warning! Lack Of Exercise Could Be Harmful To Your Health You know it's bad when the Surgeon General issues a warning that lack of exercise is hazardous to your health. And that was back in '96. Wise Up and Invest in Your Workout Success - Six Top Fitness Faux Pas Already dedicated exercisers make small but costly mistakes regularly in their workouts, and one tiny change can have a huge impact on their results. Time is valuable, and for each precious moment invested you want to ensure the best possible return. Strategies for Alleviating the Boredom Associated with Exercise Just about every expert in the ADD field will tell you that exercise is one of the best ADD management strategies there is. According to the book Delivered from Distraction:"When a person exercises, she sets in motion a cascade of events that her brain loves. Some Great Ideas on Staying Fit Physical exercise is something that you need to do on a regular basis. If you're looking for examples of great fitness exercises to try out, you'll find them on our site. Overcoming Resistance to Exercise Are You Destined to Sit on the Couch?If someone mentions exercise do you think, "I hate to exercise. There's no way I'm doing that. The Benefit of Back Exercises Back exercises are often prescribed effectively as an alternative to surgery. Doing daily back exercises can significantly reduce back pain related to a variety of common ailments. Weight Loss, Bodybuilding, and Exercise Tips - Keeping Your Body-fat Low: Part 2 of 10 My name is Greg Ryan. I am a fitness expert, professional bodybuilder, personal, trainer to movie stars, former employee of Kathy Smith and over 50, 000 hours of paid personal training sessions under my belt. Arthritis Exercise - One Way to Relieve Pain & Stiffness in Your Joints (part 3) There are three main types of exercises to include in a basic exercise program:Range-of-motion exercises - These lessen stiffness and help with improving flexibility. "Range of motion" refers to the area within which the joints move naturally or on a daily basis. Weight Loss and Exercise in Tough Environmental Conditions Working out is working out, right?Wrong.Depending on the environmental conditions where youlive, there may be extra precautions that you'll want to consider when trying to lose weight by following a healthy diet and weight loss program. Take a Break Writing is a strenuous creative activity, and like physical activity it produces fatigue that requires rejuvenation and renewal, so when the mind is blocked, it is time to rest it. Many writers call this 'writer's block' but others claim that no such state exists. 10 Best Workout Tips Top Trainers share their secrets to getting slim, toned and strong in record time. It guarantees that you will see results in no time. Physical Activity Versus Exercise: Is there a Difference? Quite often a client will come into the gym discouraged with their exercise program. The common complaint being lack of results. The Science of Carbohydrate Loading A valid connection between hypoglycemia, fatigue and premature termination of exercise been firmly established and therefore carbohydrate loading is a proven form of boosting running endurance in prolonged events lasting more than two hours in duration. While there are various methods of carbo-loading, the process basically involves consuming large quantities of carbohydrate-rich food in order to saturate the body's carbohydrate stores. What is the Best Exercise for Weight Loss? It is a common misconception that aerobic exercise tones/firms muscles. Actually it accomplishes very little toning/firming. Should You Train Before Bedtime? A Japanese study found that if you exercise at night you will be less tired the next day. Apparently it increases testosterone levels.
|
| home | site map |
| © 2006 |
