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.
Aerobic means “with oxygen” or “in the presence of oxygen.” It is any training which rhythmically uses large muscle groups. Aerobic training increases the heart, lungs and cardiovascular system’s ability to carry more oxygen quickly and efficiently to the body. As the heart muscle becomes stronger, it will be able to pump a larger amount of blood with each stroke, hence, decreasing the number of strokes needed for oxygen transport. An individual who is aerobically fit can train longer and recover faster.
Yes, we believe that Chenjiagou Taijiquan is basically an aerobic activity. We are able to monitor this using heart rate monitors.
Dear Jasmine, hello from my country Slovenia. I am practising the art ot Tai Ji Chuan nine years know. I find your article Why do we say Chenjiagou…
and can you explain, please, while Im practising New frame 83 and Cannon fist new frame, what do you mean with this new forms for competitions, chen style 83 movement? What is the different with Xinjia Yilu 83, and who is the author of this one? I will be very grateful for you answer. from Lona Cop Finka