Those of you that have either completed a one-on-one program, Chai Tea 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.

Ahhyes, 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.

Keeping the Beat in Aerobics

Fitness experts have found that listening to upbeat music while exercising will help America’s obesity you get more from your workout. Particularly for aerobic workouts, music is a powerful motivator.

Perhaps the most common use for music is as a diversion to take your mind off the fact that you’re exercising. The music distracts you from fatigue, allowing you to focus on your exercise. Listening to music has the potential to improve your mood, too. That positive mood means you may associate enjoyment with exercise and be more likely to try it again.

Research shows the rhythmic qualities of music tend to mimic patterns of physical skills. Therefore, music can enhance how quickly you pick up new movements and motion skills. For those who feel they were born with two left feet, music might make you more coordinated by helping to execute the stepping with less confusion.

Listening to the right kind of music can add an extra dimension to your workout. For example, many competitive athletes wear headphones before they race. Some of them are listening to fast-paced music to get their adrenaline flowing and get excited for the upcoming competition, while others are listening to slower-paced music to calm anxiety or nervousness.

So how do you choose music for your workout? This first depends on the intensity of the aerobic exercise chosen. The number of times the heart beats per minute, or BPM, needs to be consistent with the tempo or speed of the activity. For example, if you are swimming using the breaststroke at a rate of 100 strokes per minute, consider music that plays at 100 beats per minute. Or you could choose music that plays at 120 beats per minute and swim at one stroke every two beats, for a swimming speed of 60 strokes per minute.

Music can also be “programmed” to progress from warm-up to target heart rate and back to a cool-down resting pace to close. Warm-ups provide oxygen to muscles; reduce soreness and risk of injury. Cool-down allows blood to be pumped back up to your heart and brain.

So the next time you’re lacking a little motivation to get out and exercise, consider charging up that ipod or mp3 player and cranking up the volume to your favorite song. It could very well change your feelings about exercise…as well as any perceptions about those young lads.

If you have lung problems, staying active can help manage your condition and improve your quality of life.

Although exercising when you’re out of breath might seem odd, physical activity assists your heart in sending oxygen to your body, helping your blood to circulate better.

But what types of home exercise are suitable for people with lung disease? How often should these individuals exercise, and why is exercising essential for people with lung conditions?

This article provides information on home exercises suitable for individuals with lung conditions. It includes the types of home exercises, the frequency of these physical activities, and why they benefit people with lung disease.

Aside from lung disease, rare conditions, such as mesothelioma, a type of cancer, cause fatigue and breathing problems, limiting a person’s physical abilities. Exercises fit for different mesothelioma stages may improve these symptoms

Top 3 Types of Home Exercise for People with Lung Conditions
Certain lung conditions, including asthma, pleural mesothelioma, and bronchiectasis, can stop your lungs from functioning correctly.

You might feel like exercising is not possible or safe if you have lung disease, but regular exercise benefits you. No need to go through the hassles of working out at the gym because exercising at home may be just as effective.

Still, it is always best to consult your respiratory therapist or doctor before starting any exercise if you have a lung condition. Below are types of home exercises for people with lung conditions.

Aerobic Exercises
Aerobic exercise may help manage your lung condition. This exercise improves your lung’s ability to use oxygen and strengthens your heart.

Walking, stationary cycling, jogging, or jumping rope are aerobic exercises you can do at home. Try walking with your dog or playing music while cycling to make these routines more fun.

During aerobic exercise, you will breathe faster and deeper, and your heart will beat faster, increasing blood flow to your muscles and back to your lungs.

Resistance Training
Another home exercise for people with lung disease is resistance training. This exercise helps improve the muscles you use when breathing, increases your strength, and makes everyday life much easier.

You can use resistance bands or weights for this training. If you don’t have pieces of equipment, you can use your body weight, too. It would be best to ask your therapist or doctor to learn about various resistance exercises suitable for your condition

Stretching Exercises
Stretching is an excellent way to start your exercise or cool down after. Stretching increases your flexibility and improves your balance and posture. You will breathe better with improved posture.

A head tilt exercise is a good start for your stretching routine. Begin by sitting comfortably with your shoulders back. Slowly nod your head from side to side while slowly breathing in and out.

You can also move your head in a vertical direction. Repeat this head tilt exercise a few times.

Another stretching exercise you can do at home is shoulder rolls. You can do this exercise once you’re done with the head tilt routine.

Stand with your hands hanging at your sides. Make sure your hands are resting naturally, and your shoulders are relaxed.

Breathe in and out while slowly rolling your shoulders forward, then relax your shoulders. Then, slowly inhale and exhale while rolling your shoulders backward. Repeat this exercise as long as it feels good.

Calf stretch is also an excellent exercise to improve your lung condition.

Place your feet side by side on the floor and face a wall. Put your hands against the wall. Ensure that your elbows are slightly bent and your arms are at shoulder level. Do not push against the wall.

Step your left foot backward and slowly lower your heel to the floor while slightly bending your right knee. Make sure your toes are pointing forward. You will feel the back of your lower left leg or calf stretching.

Hold this position for about 15 to 30 seconds while inhaling through your nose and exhaling through your lips. It would help to purse your lips and breathe out for at least twice as long as you inhaled during this exercise.

Return to the starting position and repeat the steps, but put your right foot backward this time.

You can also stretch while holding on to the back of a sturdy chair.

How Often Should You Exercise?

Generally, exercising three to four times a week, with each session lasting 20 to 30 minutes, will help you achieve the maximum benefits. For aerobic exercises, you can do them for about half an hour a few times a week.

Choosing an exercise that suits your lifestyle and you genuinely enjoy will help you stick with a regular schedule.

Although it is generally safe to exercise, you may want to think about it if you have a fever, feel nauseated, have chest pain, or are out of oxygen.
Benefits of Exercise for People With Lung Conditions
Those with lung conditions often find it challenging to have an active lifestyle due to fatigue and shortness of breath. However, inactivity may lead to worse symptoms.

A nagging cough or noisy breathing can be mild symptoms of lung disease. Other signs of a lung condition include shortness of breath, persistent mucus production, coughing of blood, and chest pain.

There are many different ways to be active. You can increase everyday activities like walking your dog, gardening, or stretching at home.

The right type and amount of exercise have physical and mental benefits for people with lung disease.

Being active improves your breathing muscles, blood circulation, and heart health, which helps manage shortness of breath. Exercising also reduces your risk of developing other health issues, such as diabetes, stroke, or heart disease.

In addition, engaging in physical activity enhances balance, improves bone strength, and increases flexibility. Other benefits include better sleep, higher energy levels, and lower stress levels.

Regular exercise can also lower high blood pressure by 5 to 8 mm Hg.

Staying active benefits not just your body but your mind. Exercising boosts your self-esteem and confidence. But consult your doctor before you try home exercises, especially if you have lung conditions.