Yes. You should be able to talk without gasping while training at your optimal intensity. If you can’t, you should slow down your training pace.
Use this formula: 220 – Age X percentage intensity level. Eg., for a 20-year old, the target heart rate at 60% or 80% will be:
- 200 x .60 = 120 , or
- 200 x .80 = 160.
You are burning when your body is exercising within its aerobic range. You should be burning fat instead of carbohydrates after 20 minutes in your aerobic zone. Your muscles will continue to burn fat after both aerobic or anaerobic (muscle training) exercise. According to recent studies in regards to fat burning, a moderate intensity workout works best. If you are exercising at a heart rate equal to about 75% of max, your fat burning will be between 0.5 grams – 1.0 grams of fat per minute for a 45kg to 90kg(100 to 200) pound person respectively. Fat burning will increase by another 10% roughly after one hour of continuous exercise – for fit people. Those less fit will burn more sugar and less fat.
This helps your body to prepare itself for exercise and will reduce the chance of injury. The zhan zhuang (standing meditation) should prepare you into the mood and frame of mind for the Chenjiagou routine. The chan si jin (basic silk reeling) should help warm up your joints, raise your heartrate, and body temperature.
Eat lightly after training. Your digestive system needs about an hour to get into gear after the workout.
Try having a banana or a wholemeal sandwich and a glass of water! Or any other light carbohydr ate snack.
You can begin with the 5-element set which should prime you up for a slightly more rigorus training. You can also start conditining yourself by walking. Start strolling everywhere instead of taking transport and gradually increase the distance you travel. When you feel you have achieved a comfortable walking distance, increase your speed a little to a comfortable stride. Remember, the best activity is one you enjoy doing. So, learn to love whatever you are doing.
The height of your stance depends on your fitness level, age or routine you are learning. Fit individuals should go for the low stance which will greatly build up the lower foundation. This will be four steps wide between your feet. Normal, healthy persons should go for middle stance, about three steps wide. Unconditioned individuals should go for a high stance of 1-2step(s) wide. As a rule of thumb, at no time should the flexed knee joint exceed 90-degrees. Individuals or beginners who are sedentary (no sports activity whatsoever in the past 6 months) should begin on a high stance and graduate to lower stances, if they are up to the challenge.
This will depend on what you want to archeive and your current physical state of health. If you are a beginner and recover from illness, moderating is important.
If you are after a healthy life style then it is commonly agreed amongst experts that 3-5 times per week is sufficient. You should be exercising for at least 20-60 minutes at 60-90% of age-specific maximal heartrate or 50-85% of VO2max (heart rate reserve). However, remember that your body needs time to repair. Your body won’t rebuild until fater your training workout; no rest, no rebuild.
Frequency, duration and intensity. Frequency refers to how often you practice, duration is the time you use for each session of training, and intensity refers to the percentage of your maximum heartrate or heartrate reserve at which the you train.