There are many studies showing that Tai Chi Chuan is an effective aerobic exercise, but there is also research suggesting that evidence is inconclusive. Examples of two such studies are listed in the "References" area below. The problem with much of the research is the fact that the type or intensity of Tai Chi is often not clearly defined. Tai Chi Chuan may be done slowly, to the extent that the practitioner works no harder than a slow walk. However, the same exercises can be done with lower, wider stances and greater stretching, or a longer more challenging form could be used, thus elevating heart rate to the aerobic range.
What is considered Aerobic?
Aerobic exercise is defined as physical activity in which the major muscle groups are engaged and where respiration increases and heart rate rises to a level between 50 and 80 percent of the age related maximum heart rate (MHR). The duration of exercise at this level should be a minimum of 20 minutes and up to 60, in order to achieve cardio vascular benefit.
How to determine Cardiovascular Heart Rate Range
There is a formula used by fitness professionals to determine MHR. Simply subtract years of age from 220. Next determine a target heart rate (THR). Generally an aerobic level will begin at a minimum 50 percent up to a maximum of 85 of MHR. For example, given a 45 year old Tai Chi player — 220 - 45 = 175 MHR. The aerobic zone or Target Heart Rate (THR) would be between 88 (50% MHR) to 149 (85% MHR) beats per minute, depending upon the fitness level of the individual. A very unfit individual may begin as low as 40% MHR. Being unable to talk without gasping for breath is an indication that the THR is too high. It is essential, though, for anyone in poor health to consult a physician prior to beginning any sort of exercise program. Also, refer to the American Heart Association website for a Target Heart Rate chart.
Measuring Heart Rate
Heart rate (HR) or pulse may be measured at the carotid artery in the neck, brachial artery in the crook of the elbow or at the radial artery on the inside of the wrist. Carotid pulse is hazardous if done incorrectly because too much pressure can cause unconsciousness. The brachial is difficult to find, so that leaves the radial. Simply place your index and middle fingers over the inside of your wrist on the thumb side. Don't use your thumb to detect heart rate because it also has a pulse of its own, which might cause confusion. Count the number of beats in 10 seconds, then multiply by 6 — 20 beats in 10 seconds equals a HR of 120. It is advisable to keep moving while measuring pulse because HR begins to slow as soon as exercise ends; also, in an intense workout a fast stop could result in dizziness.
How to make Tai Chi Chuan Aerobic
Tai Chi Chuan can be an effective aerobic exercise if done with vigor, but there is no single correct speed or intensity to practice Tai Chi and that is one of its most appealing features. If done slowly and in relaxed fashion, it may still provide benefits related to balance, flexibility, pain management, muscle tone and stress relief. If Cardio Vascular training is the goal, switching to a longer more complex form will increase the intensity of the workout. Also, and almost counterintuitively, increasing speed of performance will not necessarily be as useful as slowing it down. By slowing a Tai Chi form and lengthening duration to at least 30 minutes, deepening stances and stretching muscles at the end of movements the physical difficulty of the workout increases considerably leading to a higher rate of breathing and accelerated heart beat, which is by definition aerobic exercise
References:
Taylor-Piliae, Ruth E., Froelicher, Erika S., The Effectiveness of Tai Chi Exercise in Improving Aerobic Capacity—A Meta-Analysis, Journal of Cardiovascular Nursing Vol. 19, No.1, pp 48–57, Lippincott Williams & Wilkins, Inc., 2004.
Yeh, Gloria Y., Wang, Chenchen, Wayne, Peter M., Phillips, Russell, Tai Chi Exercise for Patients With Cardiovascular Conditions and Risk Factors: A SYSTEMATIC REVIEW, Journal of Cardiopulmonary Rehabilitation & Prevention, Volume 29, Issue 3, p 152-160, May/June 2009.
Isachen, Silva and Luke, Dr. Bill, Fitness Theory Manual, Hemlock Printers Ltd., 2009.
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