What clothing should I wear for tai chi?
Comfortable and loose-fitting clothing that won't restrict your movements are best. Sweatpants, tights, or leotards, and a T-shirt will do. Although it doesn't look like lots of work because the movements are so slow, you may work up a sweat, and so I don't recommend overdressing.
What precautions should I take before practicing tai chi?
Tai chi is gentle enough for almost everyone. However, if you have arthritis that affects your joints (the Arthritis Foundation recommends tai chi), orthopedic conditions that limit your mobility (back pain, sprains, fractures, and severe osteoporosis), if you're pregnant, if you have a hernia, or if you have any other medical condition that might be affected by exercise, then it's a good idea to speak with your doctor before you try tai chi. If you're concerned about the class that you're considering, then watch the class or speak with the instructor before you start. You want to feel comfortable with the activity, so speak up!
What have you got to lose?
That's tai chi. Practicing it regularly can improve your aerobic capacity, muscular strength, flexibility, and balance; and it can improve your well-being and decrease your stress. It's a martial art that has been practiced for centuries by millions of Chinese. Could all of them be wrong? My suggestion is to give it a try. You've got a lifetime of fitness ahead of you, and so adding something new and different to your fitness skills that has this much potential is probably worth a try. It's worth the effort!
Sunday, October 14, 2007
Thursday, October 11, 2007
Tai Chi - 3
How much tai chi should I do?
There's not enough research to suggest what the optimal dose of tai chi is to accrue benefits. Studies have shown effects with as few as one hour of training per week, although I believe that for many individuals two to three times per week, at least in the beginning, is probably an effective dose since there is a fair amount to learn (like learning how to dance). It is the conventional wisdom in tai chi circles that a person needs at least one year of tai chi before one becomes proficient.
How do I get started with tai chi?
Tai chi is becoming more popular in the United States as Americans look for new and different ways to exercise. Video tapes are one way to get started with tai chi. Check http://www.taichihealth.net/ and http://www.collagevideo.com for a selection of tai chi tapes; everything from tai chi for seniors to urban tai chi. Although I frequently recommend video tapes, you may be better served learning tai chi hands on...that is, with an instructor. The movements should be done properly, and a watchful instructor might be better at helping you than a video tape if you have difficulty with movement. Check your local community recreation center, health club, martial arts studio, Y, or senior center for tai chi classes. Of course, if there are no classes in your area, then a video tape is the next best thing. As I mentioned, there are several styles of tai chi. The wu style seems best for balance and fall prevention, but your choices may be limited, and so I suggest that you practice whatever is available to you. As tai chi gains in popularity, your options may increase, but you may not have a choice for now. However, since all styles of tai chi involve slow, flowing movements with attention to breathing, you'll benefit from whatever style you can find.
There's not enough research to suggest what the optimal dose of tai chi is to accrue benefits. Studies have shown effects with as few as one hour of training per week, although I believe that for many individuals two to three times per week, at least in the beginning, is probably an effective dose since there is a fair amount to learn (like learning how to dance). It is the conventional wisdom in tai chi circles that a person needs at least one year of tai chi before one becomes proficient.
How do I get started with tai chi?
Tai chi is becoming more popular in the United States as Americans look for new and different ways to exercise. Video tapes are one way to get started with tai chi. Check http://www.taichihealth.net/ and http://www.collagevideo.com for a selection of tai chi tapes; everything from tai chi for seniors to urban tai chi. Although I frequently recommend video tapes, you may be better served learning tai chi hands on...that is, with an instructor. The movements should be done properly, and a watchful instructor might be better at helping you than a video tape if you have difficulty with movement. Check your local community recreation center, health club, martial arts studio, Y, or senior center for tai chi classes. Of course, if there are no classes in your area, then a video tape is the next best thing. As I mentioned, there are several styles of tai chi. The wu style seems best for balance and fall prevention, but your choices may be limited, and so I suggest that you practice whatever is available to you. As tai chi gains in popularity, your options may increase, but you may not have a choice for now. However, since all styles of tai chi involve slow, flowing movements with attention to breathing, you'll benefit from whatever style you can find.
Tai Chi - 2
What are the benefits of tai chi?
In China, it is believed that tai chi can delay aging and prolong life, increase flexibility and strengthen muscles and tendons, and aid in the treatment of heart disease, high blood pressure, arthritis, digestive disorders, skin diseases, depression, cancer, and many other illnesses. Unfortunately, there hasn't been a good deal of scientific evidence to support all of these claims. In a special study of tai chi called a meta-analysis, where many studies on one subject are reviewed, the author concludes that although there is some evidence to support the positive effects of tai chi on health, fitness, and balance and falling, most of the studies are limited by small numbers of subjects and wide variation in the type and duration of tai chi used. With that said, here are some of the documented benefits.
Balance and falling
Most of the research on tai chi has been done in older individuals in the area of balance and fall prevention. This area of research is important because fall-related injuries are the leading cause of death from injury and disabilities among older adults. The most serious fall injury is hip fracture; one-half of all older adults hospitalized for hip fracture never regain their former level of function. Because tai chi movements are slow and deliberate with shifts of body weight from one leg to the other in coordination with upper body movements (sometimes with one leg in the air), it challenges balance and one could speculate that it would help improve balance and reduce fall frequency. This has been shown in some research.
One study compared men age 65 and older who had more than 10 years of experience practicing tai chi and no involvement in any other regular sports and physical activity, with similar-aged men who had not practiced tai chi or any other physical activities (they were sedentary). It was found that the men who studied tai chi performed better on tests of balance, flexibility, and cardiovascular function. In another study involving 22 men and women aged 22 to 76 years with mild balance disorders, it was found that eight weeks of tai chi training significantly improved function on a standard balance test (called the Romberg test).
Fear of falling and improvement in self-confidence
In an interesting twist on studies of falling, researchers found that the frequency of fear of falling was reduced from 56% to 31% in a large group of adults 70 years and older who practiced tai chi regularly. Confidence about not falling, and self-confidence in general, may be an unintended benefit of tai chi but one that is certainly worth pursuing. In a similar tai chi study of older adults, 54% of the subjects who practiced tai chi attributed their improved sense of confidence to improved balance. The authors concluded that "when mental as well as physical control is perceived to be enhanced, with a generalized sense of improvement in overall well-being, older persons' motivation to continue exercising also increases."
Strength and endurance
A recent study of adults in their 60s and 70s who practiced tai chi three times a week for 12 weeks (60-minute classes) were given a battery of physical-fitness tests to measure balance, muscular strength and endurance, and flexibility before and after the 12 weeks. Statistically significant improvements were observed in all balance, muscular strength and endurance, and flexibility measures after six weeks, and they increased further after 12 weeks. The authors of the study concluded that tai chi is a potent intervention that improved balance, upper- and lower-body muscular strength and endurance, and upper- and lower-body flexibility in older adults.
Aerobic capacity
Aerobic capacity diminishes as we age, but research on traditional forms of aerobic exercise show that it can improve with regular training. In another meta-analytic study, researchers looked at seven studies focusing on the effects of tai chi on aerobic capacity in adults (average age 55 years). The investigators found that individuals who practiced tai chi for one year (classical yang style with 108 postures) had higher aerobic capacity than sedentary individuals around the same age. The authors state that tai chi may be an additional form of aerobic exercise.
Walking
Walking speed decreases with age and research suggests that it may be associated with an increased risk of falling. In only one study, however, was it found that individuals who practiced tai chi walked significantly more steps than individuals who did not. Walking is clearly associated with a decreased risk of cardiovascular disease, diabetes, and other chronic illness, and so if tai chi can improve walking, then it's certainly worth giving it a try.
Fibromyalgia
Fibromyalgia (FM) is one of the most common musculoskeletal disorders and is associated with high levels of impaired health and painful symptoms that frequently flair up without relief. The cause of FM is unknown, and there is no known cure. In a study of 39 subjects with FM who practiced tai chi twice weekly for six weeks (one-hour classes), it was found that FM symptoms and health-related quality of life improved significantly after the study. This should be good news for individuals who suffer from this disorder.
Stress
The demands of living are stressful for adults of all ages. Although one can't point to studies showing a reduction in stress from practicing tai chi (although in one study subjects who practiced tai chi did report that mental control was one of the benefits), the breathing, movement, and mental concentration required of individuals who practice tai chi may be just the distraction you need from your hectic lifestyle. The mind-body connection is one that deserves attention, as it has been reported that breathing coordinated with body movement and eye-hand coordination promote calmness. I know that when I practice yoga or tai chi, the inner sense of peace and calm is indisputable, and so I suggest that you give tai chi a chance if you're looking for a creative and physically active way to reduce how you mentally and physically respond to stress.
Some more reasons to practice tai chi:
* Movements are low-impact and gentle and put minimal stress on your muscles and joints.
* The risk of injury is very low.
* You can do it anywhere, anytime.
* It requires very little space (no excuses apartment dwellers!) and no special clothing or equipment.
*You do it at your own pace.
*It's noncompetitive.
* It can be done in groups or by yourself (find a tai chi instructor to come to your workplace at lunch hour!).
* There are lots of movements to keep you interested, and as you become more accomplished you can add those to your routine.
In China, it is believed that tai chi can delay aging and prolong life, increase flexibility and strengthen muscles and tendons, and aid in the treatment of heart disease, high blood pressure, arthritis, digestive disorders, skin diseases, depression, cancer, and many other illnesses. Unfortunately, there hasn't been a good deal of scientific evidence to support all of these claims. In a special study of tai chi called a meta-analysis, where many studies on one subject are reviewed, the author concludes that although there is some evidence to support the positive effects of tai chi on health, fitness, and balance and falling, most of the studies are limited by small numbers of subjects and wide variation in the type and duration of tai chi used. With that said, here are some of the documented benefits.
Balance and falling
Most of the research on tai chi has been done in older individuals in the area of balance and fall prevention. This area of research is important because fall-related injuries are the leading cause of death from injury and disabilities among older adults. The most serious fall injury is hip fracture; one-half of all older adults hospitalized for hip fracture never regain their former level of function. Because tai chi movements are slow and deliberate with shifts of body weight from one leg to the other in coordination with upper body movements (sometimes with one leg in the air), it challenges balance and one could speculate that it would help improve balance and reduce fall frequency. This has been shown in some research.
One study compared men age 65 and older who had more than 10 years of experience practicing tai chi and no involvement in any other regular sports and physical activity, with similar-aged men who had not practiced tai chi or any other physical activities (they were sedentary). It was found that the men who studied tai chi performed better on tests of balance, flexibility, and cardiovascular function. In another study involving 22 men and women aged 22 to 76 years with mild balance disorders, it was found that eight weeks of tai chi training significantly improved function on a standard balance test (called the Romberg test).
Fear of falling and improvement in self-confidence
In an interesting twist on studies of falling, researchers found that the frequency of fear of falling was reduced from 56% to 31% in a large group of adults 70 years and older who practiced tai chi regularly. Confidence about not falling, and self-confidence in general, may be an unintended benefit of tai chi but one that is certainly worth pursuing. In a similar tai chi study of older adults, 54% of the subjects who practiced tai chi attributed their improved sense of confidence to improved balance. The authors concluded that "when mental as well as physical control is perceived to be enhanced, with a generalized sense of improvement in overall well-being, older persons' motivation to continue exercising also increases."
Strength and endurance
A recent study of adults in their 60s and 70s who practiced tai chi three times a week for 12 weeks (60-minute classes) were given a battery of physical-fitness tests to measure balance, muscular strength and endurance, and flexibility before and after the 12 weeks. Statistically significant improvements were observed in all balance, muscular strength and endurance, and flexibility measures after six weeks, and they increased further after 12 weeks. The authors of the study concluded that tai chi is a potent intervention that improved balance, upper- and lower-body muscular strength and endurance, and upper- and lower-body flexibility in older adults.
Aerobic capacity
Aerobic capacity diminishes as we age, but research on traditional forms of aerobic exercise show that it can improve with regular training. In another meta-analytic study, researchers looked at seven studies focusing on the effects of tai chi on aerobic capacity in adults (average age 55 years). The investigators found that individuals who practiced tai chi for one year (classical yang style with 108 postures) had higher aerobic capacity than sedentary individuals around the same age. The authors state that tai chi may be an additional form of aerobic exercise.
Walking
Walking speed decreases with age and research suggests that it may be associated with an increased risk of falling. In only one study, however, was it found that individuals who practiced tai chi walked significantly more steps than individuals who did not. Walking is clearly associated with a decreased risk of cardiovascular disease, diabetes, and other chronic illness, and so if tai chi can improve walking, then it's certainly worth giving it a try.
Fibromyalgia
Fibromyalgia (FM) is one of the most common musculoskeletal disorders and is associated with high levels of impaired health and painful symptoms that frequently flair up without relief. The cause of FM is unknown, and there is no known cure. In a study of 39 subjects with FM who practiced tai chi twice weekly for six weeks (one-hour classes), it was found that FM symptoms and health-related quality of life improved significantly after the study. This should be good news for individuals who suffer from this disorder.
Stress
The demands of living are stressful for adults of all ages. Although one can't point to studies showing a reduction in stress from practicing tai chi (although in one study subjects who practiced tai chi did report that mental control was one of the benefits), the breathing, movement, and mental concentration required of individuals who practice tai chi may be just the distraction you need from your hectic lifestyle. The mind-body connection is one that deserves attention, as it has been reported that breathing coordinated with body movement and eye-hand coordination promote calmness. I know that when I practice yoga or tai chi, the inner sense of peace and calm is indisputable, and so I suggest that you give tai chi a chance if you're looking for a creative and physically active way to reduce how you mentally and physically respond to stress.
Some more reasons to practice tai chi:
* Movements are low-impact and gentle and put minimal stress on your muscles and joints.
* The risk of injury is very low.
* You can do it anywhere, anytime.
* It requires very little space (no excuses apartment dwellers!) and no special clothing or equipment.
*You do it at your own pace.
*It's noncompetitive.
* It can be done in groups or by yourself (find a tai chi instructor to come to your workplace at lunch hour!).
* There are lots of movements to keep you interested, and as you become more accomplished you can add those to your routine.
Wednesday, October 10, 2007
Tai Chi
Introduction to tai chi
When I think "martial arts," I think kicking, punching, fighting, and body contact. Not slow, rhythmic, and meditative body movements designed to enhance relaxation, inner calm, and peace. But that's what the martial art tai chi is all about—slow, rhythmic, meditative movements designed to help you find peace and calm. In this article, I'll cover the history, philosophy, and benefits of tai chi, as well as how and where to get started, and more.
What is tai chi, and where does it come from?
Tai chi history
Tai chi is a centuries-old Chinese martial art that descends from qigong, an ancient Chinese discipline that has its roots in traditional Chinese medicine. (The people that you see moving gracefully in parks in China are practicing tai chi.) According to some records, tai chi dates back as far as 2,500 years! It involves a series of slow, meditative body movements that were originally designed for self-defense and to promote inner peace and calm. According to the tai chi historian Marvin Smalheiser, some tai chi masters are famous for being able to throw an attacker to the floor with the attacker and spectators unable to clearly see how it was done. Their movements use internal energy and movements too subtle for most people to observe, reflected in the notion that "four ounces can deflect a thousand pounds." At this high level of skill, a defender can use a small amount of energy to neutralize the far greater external force of an attacker.
Qi
In traditional Chinese medicine, human beings are considered miniature versions of the universe, and like the universe, they are thought to be made up of the constant interaction of five elements (metal, water, fire, wood, and earth). It is believed that these five elements flow in an interrelated manner throughout all the organs of the body as the five phases of universal qi (pronounced "chee"), with qi defined as the life force—the intrinsic energy in the body that travels along pathways in the body called meridians. Health is achieved when the interactions between these elements cause the flow of your qi to occur in a smooth and balanced manner. You could say that one reason you study tai chi is to help your qi flow smoothly.
Qigong
Qigong, from which tai chi (qi) originates, is a discipline that involves the mind, breath, and movement to create a calm, natural balance of energy that can be used in work, recreation or self-defense. Like yoga, where many varieties have evolved, there are more than 3,000 varieties of qigong and five major traditions: Taoist, Buddhist, Confucian, martial arts, and medical, and two major types: "soft" and "hard." Soft qigong is called inner qigong, of which tai chi is an example.
Types of tai chi
Yang, wu, and tai chi chih are three of the most popular styles of tai chi. The yang style, which includes 24 movements in its simple form (108 movements in the traditional form), is demanding because you must keep your stance wide and your knees bent most of the time; the wu style, which includes 24 to 36 movements in its shorter form (100 movements in the traditional), is gentler because it uses a narrow, higher stance where the knees are not bent as much as the yang style; and the tai chi chih style, which has 20 movements, also uses a higher stance, but with much less transfer of weight from one leg to the other than the other two. Because the wu style uses a high, narrow stance, it may be easier to do and ideal for improving balance. No matter which style you practice, they all are conducted slowly, deliberately, and gracefully, with each movement flowing seamlessly into the next without hesitation.
When I think "martial arts," I think kicking, punching, fighting, and body contact. Not slow, rhythmic, and meditative body movements designed to enhance relaxation, inner calm, and peace. But that's what the martial art tai chi is all about—slow, rhythmic, meditative movements designed to help you find peace and calm. In this article, I'll cover the history, philosophy, and benefits of tai chi, as well as how and where to get started, and more.
What is tai chi, and where does it come from?
Tai chi history
Tai chi is a centuries-old Chinese martial art that descends from qigong, an ancient Chinese discipline that has its roots in traditional Chinese medicine. (The people that you see moving gracefully in parks in China are practicing tai chi.) According to some records, tai chi dates back as far as 2,500 years! It involves a series of slow, meditative body movements that were originally designed for self-defense and to promote inner peace and calm. According to the tai chi historian Marvin Smalheiser, some tai chi masters are famous for being able to throw an attacker to the floor with the attacker and spectators unable to clearly see how it was done. Their movements use internal energy and movements too subtle for most people to observe, reflected in the notion that "four ounces can deflect a thousand pounds." At this high level of skill, a defender can use a small amount of energy to neutralize the far greater external force of an attacker.
Qi
In traditional Chinese medicine, human beings are considered miniature versions of the universe, and like the universe, they are thought to be made up of the constant interaction of five elements (metal, water, fire, wood, and earth). It is believed that these five elements flow in an interrelated manner throughout all the organs of the body as the five phases of universal qi (pronounced "chee"), with qi defined as the life force—the intrinsic energy in the body that travels along pathways in the body called meridians. Health is achieved when the interactions between these elements cause the flow of your qi to occur in a smooth and balanced manner. You could say that one reason you study tai chi is to help your qi flow smoothly.
Qigong
Qigong, from which tai chi (qi) originates, is a discipline that involves the mind, breath, and movement to create a calm, natural balance of energy that can be used in work, recreation or self-defense. Like yoga, where many varieties have evolved, there are more than 3,000 varieties of qigong and five major traditions: Taoist, Buddhist, Confucian, martial arts, and medical, and two major types: "soft" and "hard." Soft qigong is called inner qigong, of which tai chi is an example.
Types of tai chi
Yang, wu, and tai chi chih are three of the most popular styles of tai chi. The yang style, which includes 24 movements in its simple form (108 movements in the traditional form), is demanding because you must keep your stance wide and your knees bent most of the time; the wu style, which includes 24 to 36 movements in its shorter form (100 movements in the traditional), is gentler because it uses a narrow, higher stance where the knees are not bent as much as the yang style; and the tai chi chih style, which has 20 movements, also uses a higher stance, but with much less transfer of weight from one leg to the other than the other two. Because the wu style uses a high, narrow stance, it may be easier to do and ideal for improving balance. No matter which style you practice, they all are conducted slowly, deliberately, and gracefully, with each movement flowing seamlessly into the next without hesitation.
Aerobic Exercise 7
What aerobic equipment is involved?
Rowers, treadmills, bikes, and cross-country skiers are all effective if you use them! There is some suggestion that some individuals are more inclined to exercise at home with equipment than at the gym or a class. This is a personal choice and it varies for everyone, and so you need to experiment until you find what works best for you. Some individuals prefer to go to the gym while others are perfectly content to work out at home on their own equipment in front of their own TV. TV can make the time pass quickly, and so can your favorite movie, music, scholarly courses taught by professors, or books on tape (see resources for online vendors). Finding something that will distract you might just make that 30-minute workout bearable, and believe it or not you might even look forward to it! After all, it could be the only 30 minutes in your day that you have all to yourself. Indulge! Aerobic exercise videos and DVDs are also effective if you use them! They are convenient if you prefer to work out at home instead of taking class at a studio or a gym, and there are hundreds to choose from. I suggest that you check out Collage Video (http://www.CollageVideo.com), or give them a call and ask for a recommendation. Also check if your local library rents exercise videos on tape or DVD.
What are the different types of aerobics classes?
Step, funk-fusion, hip-hop, jazz, kick box, boot camp, cardio box…There are dozens of classes to choose from. They last anywhere from 30-60 minutes and vary in intensity. Here's some advice for choosing classes:
1. Classes are generally rated as beginner, intermediate, and advanced. Choose the level that fits your condition. It's no fun taking an advanced class if you're a beginner. It will be hard and frustrating and you won't enjoy the experience. Watch the class or speak with the instructor to help you decide what's right for you. Sometimes it comes down to the class time that fits your schedule, but just be sure to not get in too far over your head.2. Low-impact classes mean that one foot always stays on the ground. They are less intense than high-impact and may be more suitable if you are a beginner. Some classes are now called, "high-low" or "mixed-impact" which means they combine low and high-impact moves. Again, speak with the instructor if you're not sure.3. High-impact means both feet leave the ground, so there will be jumping and balance moves. Stick with lower-impact and more gentle and rhythmic dance classes if you are concerned about the pounding (low back problems, knee arthritis, or other joint injuries).4. Experiment until you find the classes that work best for you.
Classes are great for people who like to exercise with others, who like to dance, who like music and rhythm, who want the extra motivation and energy that an instructor and class provides, and who prefer the structure and schedule of a regular class. Classes, equipment, and videos are all great ways to stay fit and healthy, but if you're limited by injury or other conditions, then aerobic exercise chair workouts may be just the thing (see resources for online vendors). The instructor leads you through a workout in a chair and it's great exercise. You might not need chair exercise, but you may have a parent or friend who does. Exercise videos and DVDs make great gifts!
The bottom line to equipment, classes, and videos is that if they get your heart rate elevated and keep it there, then it's aerobic and it counts!
That's it!
There you have it. Aerobic exercise is awesome stuff! It strengthens your heart, makes your muscles stronger and more efficient fuel-burners, increases your endurance and your energy, improves your mood, makes you fit and healthy, and much, much more. It could take as little as 30 minutes out of your day for a tremendous payoff so I suggest giving it a shot. Follow my advice for getting started by doing only what is realistic and build up slowly. You have only health and fitness to gain, and you're worth it! Good luck!
Rowers, treadmills, bikes, and cross-country skiers are all effective if you use them! There is some suggestion that some individuals are more inclined to exercise at home with equipment than at the gym or a class. This is a personal choice and it varies for everyone, and so you need to experiment until you find what works best for you. Some individuals prefer to go to the gym while others are perfectly content to work out at home on their own equipment in front of their own TV. TV can make the time pass quickly, and so can your favorite movie, music, scholarly courses taught by professors, or books on tape (see resources for online vendors). Finding something that will distract you might just make that 30-minute workout bearable, and believe it or not you might even look forward to it! After all, it could be the only 30 minutes in your day that you have all to yourself. Indulge! Aerobic exercise videos and DVDs are also effective if you use them! They are convenient if you prefer to work out at home instead of taking class at a studio or a gym, and there are hundreds to choose from. I suggest that you check out Collage Video (http://www.CollageVideo.com), or give them a call and ask for a recommendation. Also check if your local library rents exercise videos on tape or DVD.
What are the different types of aerobics classes?
Step, funk-fusion, hip-hop, jazz, kick box, boot camp, cardio box…There are dozens of classes to choose from. They last anywhere from 30-60 minutes and vary in intensity. Here's some advice for choosing classes:
1. Classes are generally rated as beginner, intermediate, and advanced. Choose the level that fits your condition. It's no fun taking an advanced class if you're a beginner. It will be hard and frustrating and you won't enjoy the experience. Watch the class or speak with the instructor to help you decide what's right for you. Sometimes it comes down to the class time that fits your schedule, but just be sure to not get in too far over your head.2. Low-impact classes mean that one foot always stays on the ground. They are less intense than high-impact and may be more suitable if you are a beginner. Some classes are now called, "high-low" or "mixed-impact" which means they combine low and high-impact moves. Again, speak with the instructor if you're not sure.3. High-impact means both feet leave the ground, so there will be jumping and balance moves. Stick with lower-impact and more gentle and rhythmic dance classes if you are concerned about the pounding (low back problems, knee arthritis, or other joint injuries).4. Experiment until you find the classes that work best for you.
Classes are great for people who like to exercise with others, who like to dance, who like music and rhythm, who want the extra motivation and energy that an instructor and class provides, and who prefer the structure and schedule of a regular class. Classes, equipment, and videos are all great ways to stay fit and healthy, but if you're limited by injury or other conditions, then aerobic exercise chair workouts may be just the thing (see resources for online vendors). The instructor leads you through a workout in a chair and it's great exercise. You might not need chair exercise, but you may have a parent or friend who does. Exercise videos and DVDs make great gifts!
The bottom line to equipment, classes, and videos is that if they get your heart rate elevated and keep it there, then it's aerobic and it counts!
That's it!
There you have it. Aerobic exercise is awesome stuff! It strengthens your heart, makes your muscles stronger and more efficient fuel-burners, increases your endurance and your energy, improves your mood, makes you fit and healthy, and much, much more. It could take as little as 30 minutes out of your day for a tremendous payoff so I suggest giving it a shot. Follow my advice for getting started by doing only what is realistic and build up slowly. You have only health and fitness to gain, and you're worth it! Good luck!
Thursday, September 20, 2007
Aerobic Exercise 6
What are some aerobic training workouts and routines?
There are a number of ways to approach aerobic training. I'll use walking as an aerobic activity and go through some of the training methods. You can plug in any other aerobic activity if you prefer. If you're interested in running, please read the Running article.
"Simple" aerobic training
The simplest method of starting is just that, simple. Select the number of minutes you'd like to walk for (let's say 20 minutes for your first walk) and head out the door or step on the treadmill and go for it. Remember that to make it aerobic you want to walk at a pace that leaves you feeling "warm and slightly out of breath" and one that you can sustain for the time that you planned. In this case, set your sights on completing 20 minutes and pace yourself to do it. If you start too quickly, then you may poop out too soon. It's not important how fast you do it; it's just important that you attempt to complete the time. If you find 20 minutes is too ambitious, then start with less. Again, the most important thing is to get started. You can always add more later on.
Five-out, five-back training plan
Borrowing from Mark Fenton, I like the simplicity of the five-minute out, five-minute back aerobic training plan. Just like it sounds, you walk or jog out for five minutes, stop, and return to your starting place. That's it. 10 minutes and off you go about your day! If you feel ambitious you can try seven and a half out and seven and a half back, or even 10 out and 10 back. People frequently report that this isn't enough, but remember, the point is to get started; you can always add more later on.
Interval training
Interval training is more intense than simple aerobic training. It's a very effective way to increase your fitness level (remember stroke volume and mitochondria activity!), but it's tough, and so I recommend holding off until you build up to 20-30 minutes of aerobic exercise. The idea to intervals is to set up work to active-rest ratios (work:active-rest), and as you get more fit, decrease the active-rest interval and increase the work interval. The work interval of the ratio is a speed that is faster than what you usually do, and the active-rest interval is your usual speed. To do it, you start at your usual speed for five to eight minutes, then increase the speed to the work interval for one to three minutes, then slow down to your usual speed for a few minutes to catch your breath (this is the active-rest interval), and then you repeat the cycling for the duration of your workout.
Here are some examples of interval training using walking as the activity:
Training Plan #1
Try the following if you currently walk for 30 minutes at 3.5 mph on the treadmillInterval 1: 3.5 mph for five minutes to warm upInterval 2: 3.8 mph for one minuteInterval 3: 3.5 mph for three minutes to catch your breath (active-rest)Interval 4: 3.8 mph for one minuteInterval 5: 3.5 mph for three more minutes, and so on until you reach 30 minutes.
After a few weeks you can try increasing using plan #2.
Training Plan #2
The work:active-rest ratio in the above example is 1:3. Over the course of weeks and months, you increase the work interval and decrease the active-rest. For example:Interval 1: 3.5 mph for five minutes to warm upInterval 2: 3.8 mph for two minutesInterval 3: 3.5 mph for two minutes (active-rest)Interval 4: 3.8 mph for two minutesInterval 5: 3.5 mph for two more minutes, and so on until you reach 30 minutes.
Training Plan #3
The work:active-rest ratio in the above example is 1:3. Over the course of weeks and months you increase the work interval and decrease the active-rest. For example:Interval 1: 3.5 mph for five minutes to warm upInterval 2: 3.8 mph for three minutesInterval 3: 3.5 mph for one minutes (active-rest)Interval 4: 3.8 mph for three minutesInterval 5: 3.5 mph for one more minute, and so on until you reach 30 minutes.
As you can see, the ratio changed from 1:3 to 3:1 (work to active-rest). The next step would be to do all four minutes at 3.8 mph (the new active-rest) and increase the work interval for one minute to 4.0 mph.
One final note. Spin class is interval training. It's done at gyms on special spin cycles with an instructor who barks out orders to increase the intensity and then slow down to catch your breath. It's addictive, and people who do it regularly swear by it. You should already be doing some aerobic exercise and be reasonably conditioned before you try it, but I recommend it if you're looking for one of the toughest workouts around.
Heart rate training
You can get more specific with your aerobic interval training and use heart rate since it's an excellent indication of how hard you are working. Let's use jogging on a treadmill as the aerobic activity in this example. For example, if your heart rate is at 70% of your predicted maximum when you jog at 6 mph, then start at that speed and either increase the speed or elevation so that your heart rate increases to 85% or even 90% for one minute, then back to your usual jogging speed for three minutes to elicit a heart rate of 70%. Start with a 1:3 work:active-rest ratio. That's a good starting point, and as you increase the work intervals and decrease the active-rest ratios like in the examples above, you'll notice that your conditioning improves so that your heart rate will be lower at the higher speeds.
It's a good idea to plan your intervals in advance. Write them down so that you don't have to think about it while you're working out. I also suggest intervals no more than one to two times per week because they are tough workouts and you will need some time to recover. It's okay to do aerobic activity on days in between your intervals, but give your body a chance to recover from the intervals before doing them again.
Increasing duration and intensity
The general rule for increasing aerobic activity is 10% per week. Interestingly, there's no evidence to suggest that a 10% increase is the safest and most effective amount of time to increase, but that's the rule of thumb and it seems to work pretty well. So, if you're walking for 20 minutes then the next increase ought to be two minutes for the following week. The bottom line though is to listen to your body. If you find that increasing by 10% is very easy, then go ahead and try a little more. But if you find that you are tired for hours after your workout, or chronically sore or achy from your workouts, then you know you need to cut back to 10% increases. Learn how to listen to your body and everything should be okay.
There are a number of ways to approach aerobic training. I'll use walking as an aerobic activity and go through some of the training methods. You can plug in any other aerobic activity if you prefer. If you're interested in running, please read the Running article.
"Simple" aerobic training
The simplest method of starting is just that, simple. Select the number of minutes you'd like to walk for (let's say 20 minutes for your first walk) and head out the door or step on the treadmill and go for it. Remember that to make it aerobic you want to walk at a pace that leaves you feeling "warm and slightly out of breath" and one that you can sustain for the time that you planned. In this case, set your sights on completing 20 minutes and pace yourself to do it. If you start too quickly, then you may poop out too soon. It's not important how fast you do it; it's just important that you attempt to complete the time. If you find 20 minutes is too ambitious, then start with less. Again, the most important thing is to get started. You can always add more later on.
Five-out, five-back training plan
Borrowing from Mark Fenton, I like the simplicity of the five-minute out, five-minute back aerobic training plan. Just like it sounds, you walk or jog out for five minutes, stop, and return to your starting place. That's it. 10 minutes and off you go about your day! If you feel ambitious you can try seven and a half out and seven and a half back, or even 10 out and 10 back. People frequently report that this isn't enough, but remember, the point is to get started; you can always add more later on.
Interval training
Interval training is more intense than simple aerobic training. It's a very effective way to increase your fitness level (remember stroke volume and mitochondria activity!), but it's tough, and so I recommend holding off until you build up to 20-30 minutes of aerobic exercise. The idea to intervals is to set up work to active-rest ratios (work:active-rest), and as you get more fit, decrease the active-rest interval and increase the work interval. The work interval of the ratio is a speed that is faster than what you usually do, and the active-rest interval is your usual speed. To do it, you start at your usual speed for five to eight minutes, then increase the speed to the work interval for one to three minutes, then slow down to your usual speed for a few minutes to catch your breath (this is the active-rest interval), and then you repeat the cycling for the duration of your workout.
Here are some examples of interval training using walking as the activity:
Training Plan #1
Try the following if you currently walk for 30 minutes at 3.5 mph on the treadmillInterval 1: 3.5 mph for five minutes to warm upInterval 2: 3.8 mph for one minuteInterval 3: 3.5 mph for three minutes to catch your breath (active-rest)Interval 4: 3.8 mph for one minuteInterval 5: 3.5 mph for three more minutes, and so on until you reach 30 minutes.
After a few weeks you can try increasing using plan #2.
Training Plan #2
The work:active-rest ratio in the above example is 1:3. Over the course of weeks and months, you increase the work interval and decrease the active-rest. For example:Interval 1: 3.5 mph for five minutes to warm upInterval 2: 3.8 mph for two minutesInterval 3: 3.5 mph for two minutes (active-rest)Interval 4: 3.8 mph for two minutesInterval 5: 3.5 mph for two more minutes, and so on until you reach 30 minutes.
Training Plan #3
The work:active-rest ratio in the above example is 1:3. Over the course of weeks and months you increase the work interval and decrease the active-rest. For example:Interval 1: 3.5 mph for five minutes to warm upInterval 2: 3.8 mph for three minutesInterval 3: 3.5 mph for one minutes (active-rest)Interval 4: 3.8 mph for three minutesInterval 5: 3.5 mph for one more minute, and so on until you reach 30 minutes.
As you can see, the ratio changed from 1:3 to 3:1 (work to active-rest). The next step would be to do all four minutes at 3.8 mph (the new active-rest) and increase the work interval for one minute to 4.0 mph.
One final note. Spin class is interval training. It's done at gyms on special spin cycles with an instructor who barks out orders to increase the intensity and then slow down to catch your breath. It's addictive, and people who do it regularly swear by it. You should already be doing some aerobic exercise and be reasonably conditioned before you try it, but I recommend it if you're looking for one of the toughest workouts around.
Heart rate training
You can get more specific with your aerobic interval training and use heart rate since it's an excellent indication of how hard you are working. Let's use jogging on a treadmill as the aerobic activity in this example. For example, if your heart rate is at 70% of your predicted maximum when you jog at 6 mph, then start at that speed and either increase the speed or elevation so that your heart rate increases to 85% or even 90% for one minute, then back to your usual jogging speed for three minutes to elicit a heart rate of 70%. Start with a 1:3 work:active-rest ratio. That's a good starting point, and as you increase the work intervals and decrease the active-rest ratios like in the examples above, you'll notice that your conditioning improves so that your heart rate will be lower at the higher speeds.
It's a good idea to plan your intervals in advance. Write them down so that you don't have to think about it while you're working out. I also suggest intervals no more than one to two times per week because they are tough workouts and you will need some time to recover. It's okay to do aerobic activity on days in between your intervals, but give your body a chance to recover from the intervals before doing them again.
Increasing duration and intensity
The general rule for increasing aerobic activity is 10% per week. Interestingly, there's no evidence to suggest that a 10% increase is the safest and most effective amount of time to increase, but that's the rule of thumb and it seems to work pretty well. So, if you're walking for 20 minutes then the next increase ought to be two minutes for the following week. The bottom line though is to listen to your body. If you find that increasing by 10% is very easy, then go ahead and try a little more. But if you find that you are tired for hours after your workout, or chronically sore or achy from your workouts, then you know you need to cut back to 10% increases. Learn how to listen to your body and everything should be okay.
Aerobic Exercise 5
How do I calculate my target heart rate during aerobic exercise?
Heart rate reserve
Your heart beat rises during aerobic exercise. It can rise from 70 beats per minutes (bpm) at rest to as high as 170 bpm or even higher during exercise, depending on the intensity of the exercise, your fitness level, your age, and other factors. Whether you train aerobically or anaerobically is determined by the intensity of your workout, and monitoring the intensity is the key to know if you are working out aerobically.
For many individuals, simply monitoring how the body feels while exercising is enough to determine the proper aerobic intensity. I recommend "warm and slightly out of breath" as the cue for aerobic activity; that is, ask yourself if you feel warm and slightly out of breath while you're exercising and if the answer is "yes," then that's good enough.
On the other hand, some people like to know with more precision how their body is doing during exercise. If that's the case for you, then taking your heart rate during exercise and using a target heart rate training zone might be just the ticket. Target heart rate zones range anywhere from 50% to 100% of your maximum heart rate (your maximum heart rate is based on your age). Aerobic exercise is anything less than 85%, and anaerobic exercise is anything above that. A nice starting point for a sedentary individual is somewhere in the range from 50% to 65% (you can always increase as you get more fit), and 65% to 85% for more conditioned individuals.
I recommend the heart rate reserve method for calculating a target heart rate. Here's the formula and an example of the method for someone 27 years old, assuming a resting heart rate of 70 bpm, and a training range of 70%. If you plug in other values, you can get other ranges.
1. 220-age = Max HR.
2. Subtract resting heart rate from Max HR = Heart Rate Reserve (HRR).
3. Multiply HRR times percent you want to train at.
4. Add back resting heart rate.
Assuming a resting heart rate of 70bpm, 27 years old, and 70% training range:
220 - 27 = 193
193 - 70 = 123
123 x .70% = 86
86 + 70 = 156
Heart rate reserve
Your heart beat rises during aerobic exercise. It can rise from 70 beats per minutes (bpm) at rest to as high as 170 bpm or even higher during exercise, depending on the intensity of the exercise, your fitness level, your age, and other factors. Whether you train aerobically or anaerobically is determined by the intensity of your workout, and monitoring the intensity is the key to know if you are working out aerobically.
For many individuals, simply monitoring how the body feels while exercising is enough to determine the proper aerobic intensity. I recommend "warm and slightly out of breath" as the cue for aerobic activity; that is, ask yourself if you feel warm and slightly out of breath while you're exercising and if the answer is "yes," then that's good enough.
On the other hand, some people like to know with more precision how their body is doing during exercise. If that's the case for you, then taking your heart rate during exercise and using a target heart rate training zone might be just the ticket. Target heart rate zones range anywhere from 50% to 100% of your maximum heart rate (your maximum heart rate is based on your age). Aerobic exercise is anything less than 85%, and anaerobic exercise is anything above that. A nice starting point for a sedentary individual is somewhere in the range from 50% to 65% (you can always increase as you get more fit), and 65% to 85% for more conditioned individuals.
I recommend the heart rate reserve method for calculating a target heart rate. Here's the formula and an example of the method for someone 27 years old, assuming a resting heart rate of 70 bpm, and a training range of 70%. If you plug in other values, you can get other ranges.
1. 220-age = Max HR.
2. Subtract resting heart rate from Max HR = Heart Rate Reserve (HRR).
3. Multiply HRR times percent you want to train at.
4. Add back resting heart rate.
Assuming a resting heart rate of 70bpm, 27 years old, and 70% training range:
220 - 27 = 193
193 - 70 = 123
123 x .70% = 86
86 + 70 = 156
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