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.

Tuesday, January 27, 2009

Water and Hydration

Water is accounting for 50% - 60% of the body mass. Water contains no calories and has several electrolytes including calcium, chloride, fluoride, magnesium, potassium and sodium. Water is intricately involved in numerous functions of the body:
1. Regulate body temperature
2. Carries oxygen and nutrients to cells
3. Lubricates joints and protects spinal cord
4. Cushions organs and tissues
5. Promotes digestion and helps prevent constipation
6. Flushes out waste products through kidneys and liver
7. Serves as the medium for all energy reactions in the body
8. Transports mineral throughout cells of body

Water is stored in the intracellular fluid (ICF – 65% of body water) and extracellular fluid (ECF is make up of blood plasma and lymph – 35% of body water). Chloride, potassium and sodium participate in maintenance of ICF and ECF levels. Hypothalamus in the brain regulates the fluid levels in the body.

Daily Water Intake

An average amount of water expenses in a day:
· Lost from breathing, perspiring and bowel movement – about 1 litre
· Average urine outputs a day for adult – 1.5 litres
The Institute of Medicine (IOM) published its Dietary Reference Intake for water in February 2004 (Above Table). Note that the 8 glasses a day is equivalent to 1,893mL Myth has no scientific evidence.

Hydration and Health

Kidney stones
To prevent kidney stone, moderation intake of calcium oxalate (beverages such as beer, chocolate milk, teas and fruit juices), protein, sodium and alcohol, while increasing the intake of water and fiber (Hughes & Norman, 1992).

Cancer of the Bladder and Lower Urinary Tract
Decreased in water consumption is associated with bladder and lower urinary tract cancer which results in a greater concentration of carcinogens in the urine and prolonged contact with bladder mucous membranes (Altieri, La Vecchia, & Negri, 2003; Michaud et al., 2007). In some countries, the amount of carcinogens in the tap water is a concern.(Villanueva et al., 2006).

Colorectal Cancer
Low intake of water may risk the risk of colonrectal cancer by lengthening bowel transit time, thus increasing the contact of carcinogens within mucous membrances in the colon and rectum (Altieri, La Vecchia, & Negri, 2003).

Mental and Physical Performance
When there is water depletion exceeding 2% of body weight can reduce the mental (Grandjean & Grandjean, 2007) and physical (Murray, 2007) performance.

Mental Performance
· Reduce in visuomotor (visual perception by the brain)
· Psychomotor
· Cognitive performance

Physical Performance
· Motivation and effort
· Cardiovascular function (↓Cardiac o/p, ↓ plasma volume, ↓ heart filling, ↓ in skin blood flow, ↓ blood volume, ↓ blood plasma osmolality, ↓stroke volume, ↑heart rate, ↑blood viscosity)
· Metabolic reactions
· Thermoregulatory control mechanism.

Fluid Replacement and Endurance

Sweat is approximately 99% water and the rest consists of electrolyte sodium and chloride plus tiny amount of calcium, potassium, magnesium, iron, zinc copper and some water-soluble vitamins (Williams, 2005). The 3 heat syndromes related to dehydration are heat cramps, exhaustion and stroke and the effective treatment for dehydration is to replace lost fluids with cool water, and sports drinks containing electrolytes and a CHO solution scientifically proven helpful. The Table is the approximate guides (Cardwell, 2006; McArdle, Katch, & Katch, 2005). As a general rule, urine colour is a good “marker of water intake. Normal urine should be clear to amber (light yellow) and more yellow when takin vitamins and some medications. Dark yellow urine or a lower output than usual can indicate dehydration.

References

1. Altieri, A., La Vecchia, C., & Negri, E. (2003). Fluid intake and risk of bladder and other cancers. Eur J Clin Nutr, 57 Suppl 2, S59-68.
2. Cardwell, G. (2006). Gold Medal Nutrition (4th ed.): Human Kinetics.
3. Grandjean, A. C., & Grandjean, N. R. (2007). Dehydration and cognitive performance. J Am Coll Nutr, 26(5 Suppl), 549S-554S.
4. Hughes, J., & Norman, R. W. (1992). Diet and calcium stones. Cmaj, 146(2), 137-143.
5. Kravitz, L. (2008). The science of nature's most important Nutrient. IDEA Fitness Journal
6. McArdle, W. D., Katch, F. I., & Katch, V. L. (2005). Sports & Exercise Nutrition (2nd ed.). Baltimore: Lippincott Williams & Wilkin.
7. Michaud, D. S., Kogevinas, M., Cantor, K. P., Villanueva, C. M., Garcia-Closas, M., Rothman, N., et al. (2007). Total fluid and water consumption and the joint effect of exposure to disinfection by-products on risk of bladder cancer. Environ Health Perspect, 115(11), 1569-1572.
8. Murray, B. (2007). Hydration and physical performance. J Am Coll Nutr, 26(5 Suppl), 542S-548S.
9. Villanueva, C. M., Cantor, K. P., King, W. D., Jaakkola, J. J., Cordier, S., Lynch, C. F., et al. (2006). Total and specific fluid consumption as determinants of bladder cancer risk. Int J Cancer, 118(8), 2040-2047.

10. Williams, M. H. (2005). Nutrition for health, fitness, & sport (7th ed.): McGraw Hill.

Thursday, January 15, 2009

Exercsie Intensity - Rating of Perceived Exertion (RPE)

Health-fitness practitioner is using alternative method which is Rating of Perceived Exertion (RPE) to measure exercise intensity and target for the training zone. RPE provides much the same information about exercise intensity as the physiological measures such as Heart Rate (HR) and oxygen consumption (VȮ2)(Brown, Miller, & Eason, 2006; McArdle, Katch, & Katch, 2006, pp. 492-493; Robertson, 2004; Scott & Edward, 2004, pp. 312-315; Wilmore & Costill, 2004, pp. 623-624). The client can use it as a guide for his/her aerobic conditioning program or for sedentary clients complying to physical activities guidelines (9th Jan 2009 article).

The use of RPE in health-fitness and clinical setting is based on Borg’s range model (shown in figure), which describe how RPE changes from a very low exercise stimulus (RPE response – Minimal of 6) to a very high level exercise stimulus (RPE response – Maximum of 20) (Borg, 1998).

The RPE is influenced by physiological, psychological, clinical, and performance event (Robertson, 2004). The physiological factors are classified as respiratory-metabolic, peripheral and non-specific.

Respiratory-Metabolic
1. Pulmonary ventilation
2. Oxygen uptake
3. Carbon dioxide production
4. Heart Rate
5. Blood pressure

Peripheral
1. Metabolic acidosis (pH, lactic acid)
2. Blood glucose
3. Blood flow to muscle
4. Muscle fibre type
5. Free fatty acids
Muscle glycogen

Non-specific
1. Hormonal regulation (catecholamines, β-endorphins)
2. Temperature regulation (core and skin)
3. Pain
4. Cortisol and serotonin
5. Cerebral blood flow and oxygen

And the psychosocial mediators include:
1. Emotion or mood – anxiety, depression, extroversion, neuroticism
2. Cognitive function – dissociation, self-efficacy
3. Perceptual process – Pain tolerance, sensory augmentation or reduction
4. Social or situation – music, social setting

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. Borg, G. (1998). Borg's Perceived Exertion and Pain Scales. Champaign, IL: Human Kinetics.
3. Brown, S. P., Miller, W. C., & Eason, J. M. (2006). Exercise Physiology (Basis of Human Movement in Health and Disease. Philadelphia: Lippincott Williams & Wilkins.
4. McArdle, W. D., Katch, F. I., & Katch, V. L. (2006). Exercise Physiology (Energy, Nutrition, & Human Performance) (6th ed.): Lippincott Williams & Wilkins.
5. Robertson, R. J. (2004). Perceived Exertion for Practitioners (1st ed.): Human Kinetics.
6. Scott, K. P., & Edward, T. H. (2004). Exercise Physiology: Theory and Application to Fitness and Performance (5th ed.): McGraw Hill.
7. Wilmore, J. H., & Costill, D. L. (2004). Physiology of Sport and Exercise (3rd ed.): Human Kinetics.

Friday, January 9, 2009

Physical Activity Guidelines - baseline for health requirements

A summary for the physical activity guidelines in table form.

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.

Friday, January 2, 2009

Physiological Benefits of TaiChi Exercise

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. Birch, K., MacLaren, D., & Geroge, K. (2005). Sports & Exercise Physiology (1st ed.): Garland Science/Bios Science Publisher.
3. Durstine, J. L., & Moore, G. E. (2003). ACSM's Exercise Management for Persons with Chronic Diseases and Disabilities (2nd ed.). Champaign, IL: Human Kinetics.
4. 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

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