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Monthly Archives: May 2016

About Tai Chi and Its Benefit

Tai Chi, or “moving contemplation,” is a moderate, agile, and loose arrangement of developments that joins high impact exercise, adaptability, adjust, and weight-bearing activity with profound breathing and reflection. Yoga goes back to twelfth century China and it is trusted that the Taoist minister Chang San-Feng built up the practice as a military artistic expression. It is said that the developments were gotten from watching a snake and a crane in fight. Chang San-Feng trusted that these animals were the ones most ready to conquer a more grounded rival.

Tai chi is based on the theory that your mind, body, and spirit must be in balance. Chinese philosophy holds that all of us and everything in the universe contain elements of “yin and yang.” Yin has the qualities of water — stillness, coolness, and femininity. Yang has the qualities of fire — brightness, activity, and masculinity. To maintain health, these inner forces must remain balanced so that your life energy, called qi (pronounced “chee”), can flow freely in your body.

The main elements of tai chi are movement, breathing, and meditation. Here’s how these practices can benefit health:

# Fitness and flexibility. Because tai chi is a weight-bearing form of exercise and will use all your major muscle groups, it improves strength and endurance. Its movements also enhance balance, agility, coordination, and flexibility.

# Heart and respiratory health. Tai chi is an aerobic form of exercise, which means your heart works harder and increases the flow of oxygen in your blood. Aerobic exercise has been shown to benefit your heart and may lower your cholesterol. Tai chi breathing exercises increase your lung capacity and improve circulation of oxygen.

# Mental health. Research shows that meditative aspects of tai chi can help relieve stress, improve concentration, and lower blood pressure and reduce your heart rate.

# Overall well-being. Tai chi may improve your digestion and your immune system, and help you sleep better. People who practice tai chi regularly often report an overall feeling of improved wellness. Results of two randomized controlled trials found that older adults who participated in a 16-week or 6-month tai chi program reported greater psychological well-being, life satisfaction, and perceptions about their health than a control group not participating in tai chi.

If you want to learn tai chi, taking a class is a good option. Talk to your doctor first if you have any significant health problems. Tai chi is very safe and can be adapted to most any health issue, so discuss any condition with your teacher before you begin. One note of caution is that the practice of tai chi is not regulated in the United States, so be sure to ask about your teacher’s experience and qualifications.

Aerobic and Its Benefits

aerobicBenefits :

  • Mental benefits. “Aerobic exercise has been shown to increase your confidence, emotional stability, memory, and brain function,” notes Tripps. Studies show that about 19 million Americans experience depression every year. It is widely accepted that aerobic exercise improves the symptoms of depression.
  • Health benefits. Besides strengthening your heart and lungs, aerobic exercise can help lower your cholesterol, reduce your risk of type 2 diabetes, improve your immune function, and lower your blood pressure.
  • Physical benefits. Aerobic exercise burns up calories, which can in turn help you shed excess weight. Aerobic exercise also tones your muscles and improves posture.
  • Fitness benefits. In addition to looking better and being healthier, aerobic exercise increases your stamina, giving you more energy for both work and play. You will sleep better and handle stress better, and you’ll feel better about yourself.

Getting Started With Aerobic Exercise

Now that you are aware of all the reasons aerobic exercise should be part of your healthy lifestyle, how about getting started? Before beginning any exercise program, especially if you have health issues, talk to your doctor. Choose activities that you enjoy. Walking, biking, hiking, dancing, even raking leaves can supply aerobic exercise. Here are some tips to remember:

# As you get the recommended 30 minutes of moderately intense aerobic exercise five days a week, you should be exercising at a level that just lets you keep up a conversation during the activity.

# If you’re healthy enough to exercise at a high intensity, make sure you’re not exceeding your target heart rate. You can find your target rate by subtracting your age from 220, then multiplying that number by 70 percent (.70).

# Drink plenty of fluids before, during, and after your workouts.

# Include warm-up and cool-down periods in your aerobics exercise routines.

# Avoid high-intensity aerobic activity for one to two hours after eating.

# Skip your workouts when you’re ill or overtired.

Research shows that aerobic exercise is beneficial even if it’s done in shorter segments throughout the day. Even if you have a busy schedule, you can find time for several 10-minute periods of moderate-intensity aerobic activity.

Great Workout Plan, Here Its Tips

“The way to achieving your wellness objectives is consistency,” says Troy Tuttle, MS, an activity physiologist at the University of Texas Medical School at Houston. The best workout arrangements are the ones that are sensible, open, and repeatable.”

Here are a few components to consider while making a wellness schedule:

# Consider your identity. In the event that you want to practice alone and appreciate isolation, you might need to construct your wellness routine around a home rec center or consider climbing, biking, or strolling. In case you’re keen on the psyche body association, exercises like kendo, Pilates, or yoga that consolidate exercise with centered breathing and reflection may be a solid match for you. On the off chance that you appreciate the organization of individuals and are propelled by practicing with others, consider bunch exercises, for example, heart stimulating exercise or move classes.

# Pick something you like. Your chances of sticking to a workout plan that you don’t enjoy are slim. “After every workout you should ask yourself, ‘Did I enjoy this activity and how it made me feel?’ If not, continue to explore other exercises until you can answer yes,” advises Tuttle.

# Splurge if you can. If you can afford it, joining a gym or getting a personal trainer are options to explore. Ideally your workout plan should include aerobic exercise and some strength training. “All these exercises are available at most gyms, so I would recommend joining. Not only are you more likely to go to the gym because you’re paying, but it’s easier to work out and get motivated with others around. In addition, personal trainers can assist you and format an exercise program to meet your needs and goals,” says Dr. Higgins.

# Identify your fitness goals. If you’re already in good shape, your workout plan can include lots of different activities that you enjoy. If you are just starting to exercise and your goals are to lose weight and get healthier, you need to start slowly. “When you are a beginner, go easy and increase your exercise by no more than 10 percent per week. I would recommend starting by walking for 15 minutes three days a week, and on alternate days do some strength training at a level that is easy for you,” says Higgins.

# Exercise for free. “I recommend the ‘front-door workout plan’ as a way to get started,” says Tuttle. “You simply find 20 minutes in your day, put on your athletic shoes, and walk out the front door. Take a look at your watch, walk for 10 minutes, turn around and walk home. No gym membership is needed, no expensive equipment, just your desire to exercise and the space around where you live or work.”