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The Christian Post
Thursday, Apr. 21, 2005 Posted: 10:57:08AM EST
Based on all my writings on exercise, it is obvious that I am a huge supporter of phase-based training as a method of promoting health and fitness. It wasn?t until I started researching Tai Chi as an alternative form of exercise that I understood how such a slow-velocity activity such as Tai Chi can help decrease blood pressure, reduce stress and help older individuals fall less...
The effects of resistance- and aerobic-type activities and their impact on health is unequivocal. Resistance training improves strength and the development of lean muscle mass while cardiovascular training improves the efficiency of the heart and lungs thereby decreasing mortality rates. However, over the past few decades, Eastern practices such as Tai Chi, have complemented mainstream fitness training programs by demonstrating overall comparable health benefits to traditional fitness training. A closer look at Tai Chi is warranted.
What is Tai Chi?
Tai Chi (pronounced ?tie chee?), can be loosely translated to mean ?moving life force?. Tai Chi is a form of martial art that focuses on cultivating the flow of energy in the body. This is done by performing slow, gentle and precise sequences of movements, called forms, that channel potentially destructive energy away from the body. Tai Chi requires a high level of concentration when performing the sequences of moves. Historically practised as a martial art, today, Tai Chi is used as an alternative form of exercise, one that requires more movement than yoga and has less impact than many aerobic-type activities.
Health Benefits of Tai Chi
In Tai Chi, ?chi? or life force, what we call energy in the West, comes in two opposing forces, yin and yang. Together, yin and yang 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. Balance is maintained through the use of mindful breathing, precise execution of movements and by keeping the muscles active, but relaxed. An imbalance of chi can cause numerous health problems and decrease the quality of life.
Tai Chi is a moderate intensity exercise whose gross energy expenditure is comparable to walking at a pace of 3.5 mph. Health benefits such as decreased stress, improved cardiovascular fitness, balance, muscle strength, arthritis relief and flexibility in people of all ages have been reported. Tai Chi also reduces the number of falls for elderly people, an important attribute given that one out of every three adults 65 years or older fall each year. Recent research also suggests that a regular Tai Chi practice contributes to a reduction of blood pressure and blood lipid levels.
Combining Tai Chi and Fitness Training
A Tai Chi session can last five minutes to an hour, depending on the experience and fitness level of the participant. All sessions begin with a few minutes of meditation to calm the mind and the body followed by warm-up exercises to increase blood flow and body temperature. The forms, which include both double stance and single stance weight-bearing maneuvers, are done in very slow movements and consist of many sequential and continuous postural changes from the beginning to the end of the workout session. The forms may 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, swinging arms, and using more overall, body involvement when completing the forms.
While the movements may look simple, proper execution of forms takes months of practice. Since Tai Chi creates a state of 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 program. For instance, if you perform a circuit-training workout every Monday, Wednesday and Friday, you can incorporate a Tai Chi session on Tuesday and Saturday.
Alternatively, you may complete the circuit-training workout on Monday and Thursday, followed by a short 20-minute cardio session on both days and then practise Tai Chi on Tuesday and Friday. It is completely up to you. Just remember to give yourself plenty of time for rest and regeneration.
Nourish your Body, Mind and Spirit
Life is about balancing tasks while nourishing your body, mind and spirit. Tai Chi, combined with a proper fitness training program, can provide the alternative form of movement that you have been searching for Tai Chi is a useful form of exercise designed to help relax your body and to replenish your energy stores from the more intense fitness workouts. |
