For Ideal Performance State (IPS) or In the Zone Training. Call +65 94312135

emWave Personal Stress Reliever

MInd Training for TaiChi. Call +65 94312135 or email to tsenyu1@singnet.com.sg

TAI CHI SYNERGY SERVICES

Basic Postural Education and Treatment. Call +65 94312135

The self-treatment will mobilise the stiff and often immobile thoracic spine and lower back, alleviate headaches, aches and pains and ultimately improve performance. The process involved postural assessment in 3 planes (saggital, frontal and transverse) and techniques (3 ilterations) of treatment; these may involve some corrective exercises and soft tissue work.

The rack can be purchased and is specifically designed to achieve mobility (Refer to http://taichihealthfitness.blogspot.com/ for the full descriptions and purchases).

■ It allows you to stretch the anterior muscles of the chest and shoulders that are deemed short and often inflexible due to poor posture.

■ It mobilises the thoracic spine, increasing your ability to extend and rotate through this important area.

■ Mobilising the thoracic region helps increase the available movement in the shoulder and pelvic region, allowing us to move more freely and efficiently.

■ Serves as treatment equipment and later as fitness equipment during the maintenance phasse. Enhance quality of life over life cycle

Many good results and testimontials have been received from Sedentary adults, Yoga, Pilates and Tai Chi practioners / instructors, cyclists, runners, swimmers, golfers, tennis players, badminton players, dancers, scoliosis clients, clients with low back pain / hand numbness / nerves impingement etc.

Tai Chi Mass Workout Event (15 May 2010) Planning Document - Sample

Provides You With Physical Activity Tips and Recommendations.

Wednesday, October 29, 2008

The Psychological Benefits of Exercise and To Enhance the Benefits

Introduction

The President’s Council on the Physical Fitness & Sports (as cited in Cox, 2007, p. 393) “ If exercise could be packed into a pill, it would be the single most widely prescribed and beneficial medicine in the nation”.

In the Singapore Sports Council’s National Sports Participation Survey (Market Probe-Precision Research Pte. Ltd., 2005) released on March 2005, it shows 48 percent of 8,007 respondents exercise at least once a week as compared to 38 percent on 2001. Of these 40 percent said that they had no time for sports due to work commitments. It was significant that 24 percent of the non-exercisers blamed lack of time due to work (for making them too exhausted), lack of interest and family commitment that gobble up their time. Almost 90 percent listed watching TV or DVD movies at home as their choice of leisure activity on weekdays. Sports (36%) was ranked behind reading (48), listening to music (38) and listening to radio (37) with 2,784,900 subjects surveyed. On weekend, sports (37%) was ranked even lower at seventh, falling behind activities like shopping and dinning out.

Said Nanyang Technological University undergraduate Melody Tan: “ I know I should exercise but somehow when I comes to doing it, I just feel lazy and cannot find energy or the motivation”(Yi Shen, 2006). Singapore Sport Council high participation division director Michael Chan has set the target to at least 50 percent of Singaporean active by 2011, with more of them exercising three or more times per week; this is challenging goal. At present Scandinavian countries such as Finland, which have a big sporting culture, which have only 50 percent of the population participates in sport. In addition, there is a concern to corporations, government and individual to control the health care costs. The preventive approach to cut costs is to prevent health problems before there arise thus avoiding the treatment costs in the first place (Gettman, 2000).

Exercise in many cases is as effective as psychological effect as psychotherapy and antidepressant drugs in treating emotional disorders (Lawlor & Hopker, 2001). Epidemiological studies have shown an inverse related to depressive symptoms and that individuals who increased their activity over time were at no greater risk for depression than individuals who had been physically active all along (Babyak et al., 2000). Millions of people worldwide are affected by mental health and are associated to increased morbidity and healthcare costs (Fontaine, 2000).

This paper shall cover the topics on 1) the psychological benefits of exercise and 2) teachers, coaches and exercise leader/trainer to enhance the benefits.

Psychological Benefits

Many literatures support the position of regular exercise leads to improve in psychological affect. Improved affect manifested in the form of reduction in negative affect like anxiety and depression and increase the positive affect like self-efficacy, vigor and well-being.

We cannot say that “exercise improve health and physical well-being” without qualifying. In practical term, it would be wise to say fit by doing aerobics, walking, swimming, and jumping rope; and if we play football, rugby, hockey, or other competitive contact sports, we need to have good health insurances due to injuries (Coakley, 2007, p. 105).

It is generally believed that best psychological benefits are derived using a moderate intensity of exercise as opposed to a very low or a very high intensity, the evidence through well controlled investigation is researched by Cox R.H., Thomas T.R, Hinston P.S. and Donahue in 2004 (Cox, 2007, p. 393) that a bout of relatively intense exercise is superior to a moderate bout of aerobic exercise in terms of reducing state anxiety. This concludes Cox’s research, exercise of moderate and slight intense exercises are effective in reducing state anxiety. With sixty minutes of cross-training, or training that includes both acute (refers to exercise that is short duration, e.g. 30 minutes) aerobic exercise and resistance training (involves the use of weights or weight training for muscle strength training) has shown to be effective in reduce the anxiety (Hale, Koch, & Raglin, 2002).

Reductions in state anxiety are not necessarily observed immediately following exercise. Delay anxiolytic effect is the result in an anxiety decrease following a delay of 30 to 90 minutes after acute bout of aerobic or resistance training. This effect can be due to either the intensity of the exercise or the arousal component of the anxiety (Cox, Thomas, & Davis, 2000). Brain derived neurtorophic factor (BDNF) is the brain produced molecules that nourish neurons and ensure the overall brain health. This protein seems to act as a ringleader, both prompting brain benefits on its own and triggering a cascade of other neural health–promoting chemicals to spring into action. Cotman and Engesser done the research in 2002 (as cited in Cox, 2007, p. 394) shows that exercises increase the BDNF presence in the brain.

Craft & Landers done their research in 1998 (as cited in Daley, 2002): The effect of exercise on clinical depression and depression resulting from mental illnesses: Journal of Sports & Exercise Psychology, the benefits of regular physical activity are greater for individual suffering from psychological disorders than normal individuals. The research had shown increased in positive mood and self-efficacy for clinically depressed individuals participating in martial arts. The benefits include a) effective clinical depression reduction during aerobic and non-aerobic exercise, b) more depressed individual benefit from exercise, c) exercise was beneficial as psychotherapy and drug therapy for reduce depression and d) chronic exercise programs were more effective than acute exercise.

When elderly participate in aerobic exercise, the selective cognitive function is preserved and the rate of the decline is retarded which normally declines with age. In research on older adult of age between 60 to 70 participating in a six month program experimenting reduction in confusion, tension and anger (Cox, 2007, p. 396). Elderly must continue to exercise to enjoy the psychological benefits at an intensity that leads to perspiring and heavy breathing.

Social– cognitive theory is used to explain the effect of physical activity on well-being (Netz, Wu, Becker, & Tenenbaum, 2005). On the basis of a conceptual framework proposed for evaluating well-being in older age, four general components were considered: (a) emotional well-being (i.e., state and trait anxiety, stress, tension, state and trait depression, anger, confusion, energy, vigor, fatigue, positive affect, negative affect, and optimism), (b) self-perceptions (i.e., self-efficacy, self-worth, self-esteem, self- concept, body image, perceived physical fitness, sense of mastery, and locus of control), (c) bodily well-being (i.e., pain and perception of physical symptoms), and (d) global perceptions such as life-satisfaction and overall well-being. Aerobic training was most beneficial and moderate intensity activity was the most beneficial activity level. Longer exercise duration was less beneficial for several types of well-being, though findings are inconclusive. Physical activity had the strongest effects on self-efficacy, and improvements in cardiovascular status, strength, and functional capacity were linked to well-being improvement overall. With cardiovascular fitness, exercise stimulates the production of neurotransmitters, which has positive effect upon psychological mood states. Studies have shown that depressed individual often has reduction in the secretion of various amine such as norepinephrine, serotonin, and dopamine (Cox, 2007, p. 398).

Report of the Surgeon General: Physical Activity and Health Adolescents and Young Adults recommends that exercise serves and to have beneficial effect on psychological mood and physiological as for the children and adult. Without successful treatment on the negative mood states, depressed adolescents are at an elevated risk for academic failure, social isolation, promiscuity, drug and alcohol abuse, and suicide (Motl, Birnbaum, Kubik, & Dishman, 2004).
Exercise in social interaction such as with friends and colleagues is pleasure and has positive effect in improving the mental health; exercise along and at home results in greater reductions in negative mood than at other places (Landers, 1997). Exercise helps individual to distract from worry and frustration. Chronic exercise is more powerful and effective in reducing negative mood state than relaxation exercise.

Endorphin is the brain production of chemicals that have “morphine-like” effect on exerciser and sometimes call ”runner’s high” in sports science. The general euphoria produced by the endorphins serve to reduce the negative mood states (Cox, 2007, p. 400).

Exercises have significant effects on cellular expression of adhesion molecules on circulating leukocytes. Given the crucial role that adhesion molecules on circulating cells play in inflammation and disease, these findings may have clinical relevance in sympathetic nervous system–induced immune activation (Goebel & Mills, 2000) (Nieman, 2001) – this improves the immune system.

Teachers, coaches and exercise leader/trainer enhance benefits to participants

Children behaviour are greatly influenced by their parents’ attitude and behaviour regarding exercise (Sarah, Nancy, Mary, & Marsha, 2004, p. 131). Coaches and teachers are often like parents ensuring that the children are motivated for sport and exercise participation and are fun and enjoyment. They have more fun if they can enjoy some success. The benefits of sport or motives of participation (Cox, 2007, p. 131) and the reasons youth participate in sports 1) include having fun and to enjoy participating in sport, 2) to learn new skills and to improve existing sport skills, 3) to be physically fit and enjoy good health, 4) To enjoy the challenge and excitement of sports participation and competition and 5) to enjoy a team atmosphere and to be with friends. Other benefits include learning to cooperate, learning to be a good sport, gaining self-confidence and self esteem. Keeping kids motivated to participate in physical activities will also naturally lead to touted health outcomes (Weiss, 2000).

Burnout in sport exercise is a psychological syndrome of emotional/ physical exhaustion, reduced sense of accomplishment, and sport or exercise devaluation(Cox, 2007, p. 427). This reduced the mental exhaustion, reduced interest and reduced performance. Teachers, coaches and leaders can 1) cultivate personal involvement with people participate in exercise, 2) establish two-way communication, 3) solicit and utilize inputs and 4) work to understand her feelings and perspective. Per Coakley’s empowerment model of burnout (Coakley, 2007, p. 97), especially in youth sport, the coaches and the leader of the organization must develop a positive sporting experience so that there alternative identity and feel control over the her life.
Coaches’, teachers’ and leaders’ feedback and reinforcement comprise informational (i.e. Instruction) or evaluative (e.g. praise) responses to participation and performance. Quantity and quality of feedbacks to the participants result in positive outcome. They must engage in more frequent praise for desirable behaviour (effort & technique), encouragement following skill errors, and instructions following performance attempts were associated with players or participants who were higher in perceived ability, enjoyment, and intention to continue to playing, and lower in anxiety and attrition rates. The environment is structured to encourage self-referenced definition of success (e.g. improvement, mastery, enjoyment) rather than normative standards or peer comparison, are likely to influence participants’ self perceptions, emotion reactions, and motivation to continue activity involvement. Participants feel empowered that they determine their own behaviours, and this is positively tied to motivated behaviours.

Conclusion

Exercise encourages and generates positive thoughts and feelings that serves to counteract the negative mood states (depression, anxiety and confusion etc.) which is parallel with Bandura theory (Cox, 2007, p. 104) of self efficacy. When individual master tasks they perceived to be difficult, they experience an increase in self-efficacy. Non-exerciser (perceived exercise as difficult task) when succeeds to become a regular exercise, they experience a feeling of accomplishment and self-efficacy. An increase in self-efficacy helps to break up the negative affect of downward spiral link to depression, anxiety, confusion etc.; the negative mood state.

Children and adolescent stay active and are motivated, they may lead to active adolescent and adults. Specifically, significant adults are primed to structure the environment and exhibit behaviours that enhance children’s physical competency beliefs, self-esteem, and enjoyment of physical activity.

The psychological benefits of exercise are very important. Exercise decreases stress and relieve tensions that might otherwise lead to negative psychological effect and physique such as overeating. Exercise builds physical fitness which in turn builds self-confidence, enhanced self-image, and a positive outlook. When one starts to feel good about oneself, one is more likely to want to make other positive changes in lifestyle that will help keep weight under control. In addition, exercise is fun, it provides recreation and offer opportunities for companionship. The exhilaration and emotional release of participating in sports or other exercise activities are a boost to mental and physical health. Pent-up anxieties and frustrations seem to disappear when one is concentrating on returning a serve, sinking a putt or going for that extra mile.

References

1. Babyak, M., Blumenthal, J. A., Herman, S., Khatri, P., Doraiswamy, M., Moore, K., et al. (2000). Exercise Treatment for Major Depression: Maintenance of Therapeutic Benefit at 10 Months Psychosomatic Medicine, 0033-3174/00/6205-0633 633-638.
2. Coakley, J. (2007). Sports in Society - Issues and Controversies (9th ed.): McGraw Hill.
3. Cox, R. H. (2007). Sport Psychology - Concepts and Applications (6th ed.): McGraw Hill.
4. Cox, R. H., Thomas, T. R., & Davis, J. E. (2000). Delayed Anxiolytic Effect Associated with an Acute Bout of Aerobic Exercise Journal of Exercise Physiology, 3(No 4).
5. Daley, A. J. (2002). Exercise therapy and mental health in clinical populations: is exercise therapy a worthwhile intervention? Advances in Psychiatric Treatment, 8, 262-270.
6. Fontaine, K. R. (2000). Physical Activity Improves Mental Health. The Physician and Sports Medicine, 28(10).
7. Gettman, L. R. (2000). Economic Benefits of Physical Activity. President's Council on Physical Fitness and Sports, Series 2(No 7).
8. Goebel, M. U., & Mills, P. J. (2000). Acute Psychological Stress and Exercise and Changes in Peripheral Leukocyte Adhesion Molecule Expression and Density. American Psychosomatic Society, 0033-3174/00/6205-0664(62), 664-670.
9. Hale, B. S., Koch, K. R., & Raglin, J. S. (2002). State anxiety responses to 60 minutes of cross training Journal Sports Medicine(36), 105-107.
10. Landers, D. M. (1997). The Influence of Exercise on Mental Health. President’s Council on Physical Fitness and Sports, Series 2(12).
11. Lawlor, D. A., & Hopker, S. W. (2001). The effectiveness of exercise as an intervention in the management of depression: systematic review and meta-regression analysis of randomised controlled trials. British Medicine Journal (BMJ), 322, 763-767.
12. Market Probe-Precision Research Pte. Ltd. (2005). National Sports Participation Survey 2005. Retrieved. from.
13. Motl, R. W., Birnbaum, A. S., Kubik, M. Y., & Dishman, R. K. (2004). Naturally Occurring Changes in Physical Activity Are Inversely Related to Depressive Symptoms During Early Adolescence Psychosomatic Medicine, 66(0033-3174/04), 336-342.
14. Netz, Y., Wu, M.-J., Becker, B. J., & Tenenbaum, G. (2005). Physical Activity and Psychological Well-Being in Advanced Age: A Meta-Analysis of Intervention Studies. American Psyhological Association, 20, 272-284.
15. Nieman, D. C. (2001). Does Exercise Alter Immune Function and Respiratory Infections? President’s Council on Physical Fitness and Sports(13), 1-6.
16. Sarah, A., Nancy, E. S., Mary, S., & Marsha, D. (2004). Physical Activity among African-American Girls: The Role of Parents and the Home Environment Obesity Research Vol. 12 Supplement 38S - 45S.
17. Weiss, M. R. (2000). Motivating Kids in Physical Activity President’s Council on Physical Fitness and Sports Series 3. No 11.
18. Yi Shen, C. (2006, 23rd March). Singapore Blame Work for not Exercising. The Straits Times.


Tai Chi Research Case Studies

Case Studies: looking at 3 interesting independent research on their hypothesis and conclusions.

1. The research done in Taiwan (Lan & Lai, 1993) had shown that Taichi (Yang style with 20min warm-up, 30 min practice & 10 min cool down) was beneficial to cardiorespiratory function. The HRmax and RER remain; and VO2max (measurement for aerobic performance) were higher.

2. The research done in United States (Tsao & Ratliff, 1982) had shown that it was unlikely that Taichi (Yang Style) effectively contributes to development of cardiovascular fitness in the traditional sense. The subjects were been measured on their VO2 during practise. The experienced practioners had higher the VO2.

3. Research in June 2007 (Takeshima et al., 2006) had shown that the functional fitness gain varies on older adults depending on exercise mode. It was hypothesised that to improve the function fitness, one type be aerobic exercise and the second type be chosen from Resistance, Balance and Taichi.

The 1993 research (about 47 +/- 9 yrs old) had shown that Taichi could improve aerobic capacity and hence the cardiorespiratory fitness. Research in United States was using younger adults (29.4 +/- 8.6 yrs old) had 55.7% of HRmax which lead to the conclusion that it was not sufficient for cardiorespiratory fitness unless the intensity was higher; this was almost similar observations on some Taichi groups here. Another interesting finding was that the more mastery the subject, the higher the VO2 which shown that the skills and techniques been able to master over the years. If the research in United States had done on subects with proper biomechanics and skill sets (that would contribute to moderate intensity) and to measure on the VO2max, the results would most likely to be similar.

Considering the physical preparation and practicing for example the Taichi 42 competition set or Chen style Taichi with proper biomechanics, one should be able to achieve functional fitness = aerobic exercise + Resistance OR Balance. Taichi practice can achieve the balance component, the strength endurance with wrist and ankle weight and strength component through resistance training from physical preparation (Refer to Taichi Physical Fitness on 14th Oct '08).


Some other concern on the training programs :

1. Right Taichi training method (right skills set and biomechanics) so the motor programs (neuro & muscular) and learning are correct from the start before habitualisation. Interval training allows the exercise intensity to vary according to the program. Slowing down with fine motor movement (心静体松, 呼吸自然, 轻灵沉着, 圆活连贯, 上下相随, 虚实分明, 柔中寓刚, 以意导动) in the program create balance (coherence) between the parasympathetic and sympathetic nerves system.

2. Symmetrical training for postural muscle balance (single sword training --> dominant hand will have shorter muscles than the other) causing postural muscle fatigue (abnormal muscle force compensation) at rest

3. Program design must able to increase bone strength (Turner & Robling, 2003)

4. Training (maintenance) that is on-going to bring both health and fitness level to later part of life cycle etc.



References

1. Lan, C., & Lai, J. S. (1993). The effects of Tai Chi Chuan training on the cardiorespiratory function in sedentary subjects. Journal of American College of Sports Medicine, 25(5), Supplement:S69.
2. Takeshima, N., Rogers, N. L., Rogers, M. E., Islam, M. M., Koizumi, D., & Lee, S. (2006). Functional fitness gain varies in older adults depending on exercise mode. Medicine & Science in Sports & Exercise 39(11), 2036-2043.
3. Tsao, W. Y., & Ratliff, R. A. (1982). Energy cost of performing Tai-Chi. Journal of American College of Sports Medicine, 14(2), 172.
4. Turner, C. H., & Robling, A. G. (2003). Designing exercise regimens to increase bone strength. Exercise and Sport Sciences Reviews, 31(1), 45-50.



Tuesday, October 28, 2008

Qigong May Lower Hypertension BUT did not prove more beneficial than conventional exercise

Practice of the ancient Chinese art of qigong may offer relief to people with high blood pressure, according to a paper published (from Guangzhou University of Traditional Chinese Medicine) in The Journal of Alternative and Complimentary Medicine (Guo, Zhou, Nishimura, Teramukai, & Fukushima, 2008 ). Scientists review 92 studies but found only nine that qualified for meta-analysis. Among these studies, people who consistently practiced qigong experienced a greater drop in blood pressure than those who received no treatment of any kind. However qigong did not prove more beneficial than conventional exercise.

From psychological point, the mind relaxation enable this postive effect but scientifically may not able to achieve the full health and fitness requirements. Refer to 14th Oct article on the Taichi Physical Fitness


References

1. Guo, X., Zhou, B., Nishimura, T., Teramukai, S., & Fukushima, M. (2008). Clinical effect of qigong practice on essential hypertension: a meta-analysis of randomized controlled trials. Journal of Alternative and Complementary Medicine, 14(1), 27-37.

Monday, October 27, 2008

Definitions of Sedentary behavior and light physical activity

Sedentary behaviour refers to activities that do not increase energy expenditure substantially above the resting level and includes activities such as sleeping, sitting, lying down, and watching television, and other forms of screen-based entertainment. Operationally, sedentary behavior includes activities that involve energy expenditure at the level of 1.0 - 1.5 metabolic equivalent units (METs). (One MET is the energy cost of resting quietly, often defined in terms of oxygen uptake as 3.5 mL/kg/min).

Light physical activity, which often is grouped with sedentary behaviour but is in fact a distinct activity construct, involves energy expenditure at the level of 1.6 - 2.9 METs. It includes activities such as slow walking, sitting and writing, cooking food, and washing dishes.


Men who expended less than an estimated 2000 kcal per week (taking 5 exercise days per week, the estimated energy expenditure is 400kcal per day) through walking, climbing stairs, and playing sports were classified as sedentary. The sedentary men had a 31% higher risk of death than more active men (Paffenbarger, Hyde, Wing, & Hsieh, 1986).

Beginning with moderately vigorous (intensity) sports activity, quitting cigarette smoking, maintaining normal blood pressure, and avoiding obesity were separately associated with lower rates of death from all causes and from coronary heart disease among middle-aged and older men (Paffenbarger et al., 1993).

Hence, in our Taichi practices, we have to perform to the moderate intensity at minimum such as through lowering our stance with correct biomechanics, wrist and ankle weight, eccentric movement on lower and upper extremities (myofascial sling) etc. Interval practices by combining the various style such as Yang style for slow and kinesthetic movement and Chen style for fast propulsive movement to meet all the physical fitness requirement.

Physical preparation through periodization is important for training the flexibility, strength, agility, endurance etc.; this set up the base fitness to perform Taichi movement.

References

1. Paffenbarger, R. S. Jr., Hyde, R. T., Wing, A. L., & Hsieh, C. C. (1986). Physical activity, all-cause mortality, and longevity of college alumni. New England Journal of Medicine 314(10), 605-613.
2. Paffenbarger, R. S. Jr., Hyde, R. T., Wing, A. L., Lee, I. M., Jung, D. L., & Kampert, J. B. (1993). The association of changes in physical-activity level and other lifestyle characteristics with mortality among men. The New England Journal of Medicine, 328(8), 538-545.
3. Pate, R. R., O’Neill, J. R., & Lobelo, F. (2008). The evolving definition of ‘‘Sedentary’’. Exercise and Sport Sciences Reviews, 36(4), 173-178.



Monday, October 20, 2008

Aging - Statistic & Physiological Changes



How we age = f [genetics, lifestyle (e.g. exercise patterns, diet, stress), environment, and disease state]

Age-related physiological changes:

1. Cardiopulmonary function

2. Musculoskeletal function

3. Flexibility

4. Body composition

5. Thermoregulation

6. Hormones

References

  1. Armstrong, L., Balady, G. J., Berry, M. J., Davis, S. E., Davy, B. M., Davy, K. P., et al. (2006). ACSM's Guidelines for Exercise Testing and Prescription (7th ed.): Lippincott Williams & Wilkins.
  2. Roitman, J. L., Bibi, K. W., & Thompson, W. R. (2006). ACSM's Certification Review. Baltmore, Philadelphia: Lipponcott Williams & Wilkins.
  3. Singapore Department of Statistics. (2008). Population Trends 2008 [Electronic Version], 66. Retrieved 21 Oct 2008 from http://www.singstat.gov.sg/pubn/demo.html#popntrend.


Sunday, October 19, 2008

Taichi Psychology Model for Performance

Conceptual overview of the psychological model of individual processes to deveop mental toughness.



Wednesday, October 15, 2008

Growth and Development




Gallehue's hour glass model (Age/Phase/Stage and the upturned hour glass) of lifelong motor development (Gallahue & Ozmun, 2006). This is important that we need to have control over the controllable to achieve quality lifestyle (Interact variables consisting of physical exercises, diets and socials and families) when the hour glass is upturned.

Life Cycle :

Infancy Early Childhood (birth to 5 years)
Middle Childhood (6 to 12 years )
Adolescence (13 to 18 years)
Early adulthood (19 to 29 years)
Middle Adulthood (30-60 years)
Later Maturity (60>)

References

1. Gallahue, D. L., & Ozmun, J. C. (2006). Understanding Motor Development (Infants, Children, Adolescents, Adults) (6th ed.): McGrawHill.

Appreciate your comments and feedbacks

2008 The Physical Activity Guidelines for Americans


On 7th October, The U.S. Department of Health and Human Services (HHS) guidelines state adults should exercise for two and a half hours - or 150 minutes - per week at a moderate intensity. This breaks down into 30 minutes of exercise five days per week, consistent with guidelines released last August by ACSM and the American Heart Association. Read more about the federal guidelines at http://www.health.gov/PAGuidelines/. Some snapshot summary extract from the "At-A-Glance: A Fact Sheet for Professionals" article.


Children and Adolescents (aged 6–17)
• Children and adolescents should do 1 hour (60 minutes) or more of physical activity every day.
• Most of the 1 hour or more a day should be either moderate- or vigorous-intensity aerobic physical activity.
• As part of their daily physical activity, children and adolescents should do vigorous-intensity activity on at least 3 days per week. They also should do muscle-strengthening and bone-strengthening activity on at least 3 days per week.


Adults (aged 18–64)
• Adults should do 2 hours and 30 minutes a week of moderate-intensity, or 1 hour and 15 minutes (75 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic physical activity. Aerobic activity should be performed in episodes of at least 10 minutes, preferably spread throughout the week.
• Additional health benefits are provided by increasing to 5 hours (300 minutes) a week of moderate-intensity aerobic physical activity, or 2 hours and 30 minutes a week of vigorous-intensity physical activity, or an equivalent combination of both.
• Adults should also do muscle-strengthening activities that involve all major muscle groups performed on 2 or more days per week.


Older Adults (aged 65 and older)
• Older adults should follow the adult guidelines. If this is not possible due to limiting chronic conditions, older adults should be as physically active as their abilities allow. They should avoid inactivity. Older adults should do exercises that maintain or improve balance if they are at risk of falling.
For all individuals, some activity is better than none. Physical activity is safe for almost everyone, and the health benefits of physical activity far outweigh the risks. People without diagnosed chronic conditions (such as diabetes, heart disease, or osteoarthritis) and who do not have symptoms (e.g., chest pain or pressure, dizziness, or joint pain) do not need to consult with a health care provider about physical activity.


References

1. 2008 Physical Activity Guidelines for Americans [Electronic (2008). Version]. Retrieved 15 Oct 2008 from http://www.health.gov/PAGuidelines/.
2. Physical activity and public health guidelines [Electronic (2008). Version] from
http://www.acsm.org/AM/Template.cfm?Section=Home_Page&CONTENTID=11398&TEMPLATE=/CM/HTMLDisplay.cfm.

Tuesday, October 14, 2008

Taichi Physical Fitness

Overview of TaiChi Physical fitness and its benefits. There were many scientific research Journals indicating mind and body benefits and balance component (web.singnet.com.sg/~tsenyu1/Balance Training Benefits Elderly.jpg) in physical components to prevent falling for elderly people. To achieve maximum benefits, the training and practice processes (with proper exercise programming) must be structured with proper component trainings, skill techniques and correct biomechanics.


From my observations over the years, below are some common issues or injuries faced by Taichi enthusiasts, practioners, students and beginners:

· Pain in the knee and ankle (Acute)
· Knee arthritis (Chronics)
· Lower back, shoulder and wrist pain
· Thoracic kyphosis, lower back lordosis and cervical lordosis
· Over-weight and find hard to reduce
· Sarcopenia - loss of neurons and the nervous system that is causing the atrophy and loss of muscles.
· Lack of fine motor movement and wrong sequence of motor movement
· Unbalance muscles between both the shoulders
· Tennis elbow
· Inconsistent feeling; sometime feel good and sometime not when practicing
· Lack of motivation, many students keep learning new steps without in-deep understanding and mastering of skills. Lack of understandings on what type of trainings to achieve the physical fitness level needed for lifetime or later muturity of lifecycle etc.









Force, Speed and Endurance

There are differences in the Taichi style that contribute to difference in the Force, Speed and Endurance matrix. Understand that Power = Force x Velocity is important for propulsive movement.

Appreciate your feedbacks and comments and I shall progressive updates on the articles

Principles of Training

PRINCIPLE OF PROGRESSIVE OVERLOAD
States that for a tissue or organ to improve its function, it must be exposed to a stimulus greater than it is normally accustomed to. It can be manipulated by altering:
– intensity of the exercise
– volume/ duration of training
– frequency of training
– recovery (between sets/ repeats)

INTENSITY
Intensity and duration of exercise dtermine the total calorie expenditure during a training session, and are inversely related. E.g., improvement in health related benefits may be achieved by a low to moderate intensity, longer duration regimen, whereas improvement in cardiorespiratory fitness (VO2max) are associated with higher intensity, shorter duration program. Intensity can be expressed in several ways:
– heart rate
– rating of perceived exertion (RPE - Borg scale)
– velocity of movement (e.g., 9 km.hr-1)
– % of maximum oxygen uptake (e.g., 75% VO2max)
– a multiple of metabolic rate (e.g., 5 METs)
– a particular absolute power output (e.g., 200 W)
– as energy expended over time (e.g., 30 kJ.min-1)

SPECIFICITY
• For optimal improvements in performance to occur training should stress the muscle fibres and energy systems in as close a manner as possible to that used in Taichi.
– energy system exception to rule:
• aerobic base important for anaerobic like Chen style Taichi.
– aids lactate removal (clearance).
– aids PCr re-synthesis.
– Endurance training - most notable adaptations occur with capillary density & mitochondrial volume.
– Resistance training - primary adaptations are at the level of the contractile proteins.
• capillary & mitochondrial density usually decrease.

RECOVERY
• Recovery is important between sets.
– impacts on the intensity & hence overload.
– active or passive?
• PCr re-synthesis versus lactate tolerance (future lectures).
• Recovery is important between training days.
– linked to frequency.
– important for glycogen re-synthesis.
– allows strength & power to improve.
– required for optimal hypertrophy.
– important for avoidance of overtraining.

INDIVIDUALITY
• No two individuals respond in an identical manner to the same training program.

REVERSIBILITY/ DETRAINING
• When individuals cease training:
– VO2max ↓
• due to ↓ Qmax & a-VO2diffmax
– Stroke volume (SV) ↓
• due to rapid loss of plasma volume with detraining.
– ↓ in muscle mitochondria*
– ↓ in muscle glycogen storage*
– 13->40% ↓ in aerobic enzyme activity after 1-3 weeks
– Flexibility ↓– Speed & agility are ↓ (much smaller magnitude)

References

1. Armstrong, L., Balady, G. J., Berry, M. J., Davis, S. E., Davy, B. M., Davy, K. P., et al. (2006). ACSM's Guidelines for Exercise Testing and Prescription (7th ed.): Lippincott Williams & Wilkins.

Taichi - Aerobic Activities & Exercise Intensity


The heart rate (bpm) was taken using the Polar watch S725
How Much Activities and Intensity are enough ?

• The Centres for Disease Control (CDC) and American College of Sports Medicine (ACSM) recommend that “every adult should accumulate 30 min[utes] or more of moderate-intensity physical activity on most, preferably all, days of the week” (ACSM, 2000, p.
137).
• Upper end of physical activity range for health (~6 METs ) = lower end of intensity to improve fitness of sedentary type individuals.
• ∴ ↑ health benefits may not always = ↑ aerobic fitness.





Taichi - Basic Model



Overview of the Basic Taichi Model.
For beginners, preferably start with Taichi movement based on 3 key elements because the human structure at static posture and dynamic movement must be balance (the body design to be) without any abnormal imbalance :
- 重心 (CG)
- 方向 (Direction)
- 注意力(Focus Point)
Getting the myofasical slings for functional movement is a challenge. Some corrective exercises such as stretching and basic strength development with neuro-adaption on motor movement are incorporated to habitualise.
The clients, students and practioners appreciate very much trying to master the 3 keyed basic areas before progressively going to the detailed tree variables.
Appreciate your feedbacks and comments

Part I - Health-Related Physical Finess, Exercise, and Physical Activity. Part II - Wushu Classification

Health Related Components of physical fitness (more important to public health than athletic ability components of Physical fitness)
1. Cardiorespiratory Fitness
2. Body Composition
3. Flexibility
4. Muscular Strength
5. Muscular Endurance

Athletic Ability Components (Performance or skill-related components) – not inclusive
1. Balance
2. Reaction Time
3. Coordination
4. Agility
5. Speed
6. Power

Exercise represents structured, planned activities designed to promote or enhance over fitness, not just health-related physical fitness. Examples of exercises include swimming, jogging, Taichi etc.

Physical activity is any bodily movement, regardless of intensity, that is not designed specifically around the purpose of enhancing physical fitness. Examples of physical activity are walking your pet or taking a shower etc. (Roitman et al., 2008)

Wushu Classification


Basically, Wushu consists of many schools and is classified into 2 main areas; namely the Set Exercise and Combat Exercise. Taichi which has many health benefits (Li, Hong, & Chan, 2001; Liu, Mimura, Wang, & Ikuda, 2003; Thornton, Sykes, & Tang, 2004; Xu, Li, & Hong, 2006) is part of Wushu and various subsets highlighted in yellow.

References
1. Li, J. X., Hong, Y., & Chan, K. M. (2001). Tai chi: physiological characteristics and beneficial effects on health. British Journal of Sports Medicine, 35, 148-156.
2. Liu, Y., Mimura, K., Wang, L., & Ikuda, K. (2003). Physiological benefits of 24-style Taijiquan exercise in middle-aged women. Journal of Physiological Anthropology, 22, 219-225.
3. Roitman, J. L., Robertson, D. M., Lupash, E., Ruppert, K., Murphy, C., & Willson, B. (2008). ACSM's health-related physical fitness assessment manual (2nd ed.). Baltimore: Lippincott Williams & Wilkins
4. Thornton, E. W., Sykes, K. S., & Tang, W. K. (2004). Health benefits of Tai Chi exercise: improved balance and blood pressure in middle-aged women. Health Promotion International, 19(1), 33-38.
5. Xu, D. Q., Li, J. X., & Hong, Y. (2006). Effects of long term Tai Chi practice and jogging exercise on muscle strength and endurance in older people. British Journal of Sports Medicine, 40, 50-54.
Appreciate your comments and feedbacks

My Core Services (Call SE Tan at 9431-2135 OR email: tsenyu1@singnet.com.sg)

My Core Services (Call SE Tan at 9431-2135 OR email: tsenyu1@singnet.com.sg)

Client Testimonials

"My knees and lower extremities feel better now during my Tai Chi practice. Thank you for your postural assessment, corrective exercise therapy prescriptions and methodologies used in Tai Chi movements." - after one consultation on Sunday morning

Joan, Tai Chi student from Yio Chu Kang CC



"Hi Maureen, Enyu,
Thank you for taking time to prepare and share your knowledge at our training clinic on Sunday. Nice to have you around to share on your expertise. I think I speak for all attendees to say that we all brought back muck insight to our walking techniques.

FYI and already confirmed, we will also load the pictures into LTAW's website "

Ng Yousi - Let's Take A Walk 2009 - Chairperson
Weizhen Chen - Let's Take A Walk 2009 Committee



"I learnt loads and enjoyed Sat's session!" Thank you very much Coach Tan :)" - Tapering Training

" The whole team (Maureen, GG, Coach Tan and Jon) worked well with each other strengths, which I truly respect. Based on the tentative resulta, EneRgyworkz team was accompanied by other teams with similar timings. More importantly, the distance was finished and not with terrible injuries"

Diane, Shariff, GiaYee - EneRgyWorkz Marathoners NorthFace100 2009



"I am doing the exercise prescriptions every daily and really I am feeling better. Thank you very much with you around, I will be well"

Ang KH, Polytechnic Lecturer - walking deficiencies, cannot squat, diabetes and high blood pressure (under medication)



" Wishing you a Happy Teacher's Day (1st Sep). Thank you for your patience in helping your student auntie to heal. I managed to knee at church on Sunday. I am so happy that my legs does not hurt already. I will always remember you as my World Best Teacher :-) Thank you. "

Elise Nge, Business Executive



"I have followed the training methods you taught me on stretching and postural techniques; and now when I do my Tai Chi, my knee pain has disappeared. Truly appreciate and thank you so much for teaching me the scientifc ways of practising Tai Chi"

Bay MK, Product Promoter



" Thank you for treatment to solve my heel pain problem(plantar facsiitis). It really hurt me alot before I met up with you. You have trained me on the correct posture and your coaching is easily understood. Thank you"

Kelvin Koh, Pharmaceutical Manager



" Your treatments using T-Rack and corrective exercise therapy prescriptions allow me to correct my conditions and my pain has reduced tremendously. I can now do my self treatment at home and thank you for spending your valuable time"

Zubai, Business woman (Client with scoliosis)



"Dear Therapists of Let's Take a Walk 2008

8 months of planning, 13 committee members, 33 hours of event, close to 100 volunteers, over 900 participants and more than $60,000 raised. These are some numbers from Let's Take A Walk 2008 successfully held over the last weekend.

Thank you. Thank you to all of you who have sacrifice your time to help us over the weekend. Your contribution and professionalism has contributed to the success of our event."

Chan Peng, On behalf of Organising Committee 2008

Click here to download the full Your Prescription for Health flier series, or choose a flier below

Exercise is Medicine

Information and recommendations for exercising safely with a variety of health conditions.

Exercising and Alzheimer's

Exercising with Amyotrophic Lateral Sclerosis

Exercising with Anemia

Exercising with an Aneurysm

Exercising with Angina

Exercising with Anxiety and Depression

Exercising with Arthritis

Exercising with Asthma

Exercising with Atrial Fibrillation

Exercising Following a Brain Injury

Exercising with Cancer

Exercising Following Cardiac Transplant

Exercising with Cerebral Palsy

Exercising with Chronic Heart Failure

Exercising with Chronic Obstructive Pulmonary Disease

Exercising with Chronic Restrictive Pulmonary Disease

Exercising Following Coronary Artery Bypass Graft Surgery

Exercising with Cystic Fibrosis

Exercising with End-Stage Metabolic Disease

Exercising with Epilepsy

Exercising with Frailty

Exercising with Hearing Loss

Exercising Following a Heart Attack

Exercising with Hyperlipidemia

Exercising with Hypertension

Exercising while Losing Weight

Exercising with Lower Back Pain

Exercising Following Lung or Heart-Lung Transplantation

Exercising with Mental Retardation

Exercising with Multiple Sclerosis

Exercising with Muscular Dystrophy

Exercising with Osteoporosis

Exercising with a Pacemaker or Implantable Cardioverter Defibrillator

Exercising with Parkinson's Disease

Exercising with Peripheral Arterial Disease

Exercising with Polio or Post-Polio Syndrome

Exercising Following a Stroke

Exercising with Type 2 Diabetes

Exercising with Valvular Heart Disease

Exercising with Visual Impairment

Low Back Pain - Understanding

Osteoporosis

ABC Diabetes

Why We Need to Retool "Use It Or Lose It": Healthy Brain Aging

Arthritis

Johns Hopkins Arthritis Center

TaiChi Routines and Circuit Training Depot (road near the rail track is now accessible)


View Taichi Depots and Training Routes in a larger map
Incorporating all the health and fitness components (Oct '08 articles) into exercise programs may not be easy for busy working adults, executives, businessmen and women when time is hard to optmise. The amount of time spend on exercises whether it is physical preparation and conditioning or routine practices must be effective and meeting the health and fitness requirements.

This requires a proper exercise prescriptions (daily and weekly) for individuals and appropriate circuit design (including bad weather) using existing natural environment (depending on individual preferences, preferably mixture of indoor and outdoor) around us to keep us healthy and fit. Time must be well-spend.

For example: some of my clients are doing warming up and stretching at home, their Taichi aerobic activties are done using the outdoor circuit and cooling down with Taichi routines followed by stretching near thereby their house. The re-hydration with fuild is done at home during rest followed by his bath. They have multiple version of programs (changing the variables of the components and types) for variety.


If you are interested, call +65 94312135 or email to tsenyu1@singnet.com.sg

TaiChi Jogging For Neuromuscular Body Alignment (11km)


View TaiChi Jogging Route (11km) in a larger map

Bukit Timah Nature Reserve Trekking

Bukit Timah Nature Reserve Trekking
Refer to dotted "Red" route. Email to tsenyu1@singnet.com.sg if you want to be informed and to participate of this event. It takes less than 2 hours for complete circuit. Timing varies and depending on the fitness and size of the group. Learning and understand proper human walking mechanics and the need of conditioning for Activities of Daily Living (ADL)

MacRitchie Trails

MacRitchie Trails
Follow the "Yellow" route and through the hanging bridge (about 13km)

Hiking Route from Yew Tee to Bukit Timah Hill & MacRitchie Trails

Hiking Routes in the Natural Reserve:

Bukit Timah Nature Reserve
--------------------------------
http://web.singnet.com.sg/~tsenyu1/Bukit_Timah_Hiking_Route_(From_Yew_Tee).jpg

MacRitchie hiking trails
---------------------------
http://web.singnet.com.sg/~tsenyu1/MacRitchie_Hiking_Trails_(From_Bukit_Timah_Nature_Reserve).jpg

If you are interested, call +65 94312135 or email to tsenyu1@singnet.com.sg

21km Route (Half Marathon)


View 21km Route (Half Marathon) in a larger map

LTAW - 50km Power Walk


View LTAW 2009 50Km PowerWalk in a larger map

LTAW 50 - 100km Extreme Walk


View LTAW 2009 50-100Km ExtremeWalk in a larger map

太極拳概述

太極拳概述 little monkey

太極拳 - 武當絕學,繁體字,二十五頁的太極拳綱要

Wraecca

TAI CHI 42 Quan

Tai Chi Quan Simplified 24 Forms Steps Movement

Challenges Inherent to T'Ai Chi Research- Part I

Challenges Inherent to T'Ai Chi Research - Part II