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No pain, big gains

时间:2014/2/27 16:21:37  作者:未知  来源:网络转载  查看:43  评论:0

No_pain,_big_gains


Although tai chi is slow and gentle and doesn't leave you breathless, it addresses the key components of fitness — muscle strength, flexibility, balance, and, to a lesser degree, aerobic conditioning. Here's some of the evidence:
Muscle strength. In a 2006 study published in Alternative Therapies in Health and Medicine, Stanford University researchers reported benefits of tai chi in 39 women and men, average age 66, with below-average fitness and at least one cardiovascular risk factor. After taking 36 tai chi classes in 12 weeks, they showed improvement in both lower-body strength (measured by the number of times they could rise from a chair in 30 seconds) and upper-body strength (measured by their ability to do arm curls).
In a Japanese study using the same strength measures, 113 older adults were assigned to different 12-week exercise programs, including tai chi, brisk walking, and resistance training. People who did tai chi improved more than 30% in lower-body strength and 25% in arm strength — almost as much as those who participated in resistance training, and more than those assigned to brisk walking.
"Although you aren't working with weights or resistance bands, the unsupported arm exercise involved in tai chi strengthens your upper body," says internist Dr. Gloria Yeh, an assistant professor at Harvard Medical School. "Tai chi strengthens both the lower and upper extremities and also the core muscles of the back and abdomen."
Flexibility. Women in the 2006 Stanford study significantly boosted upper- and lower-body flexibility as well as strength.
Balance. Tai chi improves balance and, according to some studies, reduces falls. Proprioception — the ability to sense the position of one's body in space — declines with age. Tai chi helps train this sense, which is a function of sensory neurons in the inner ear and stretch receptors in the muscles and ligaments. Tai chi also improves muscle strength and flexibility, which makes it easier to recover from a stumble. Fear of falling can make you more likely to fall; some studies have found that tai chi training helps reduce that fear.
Aerobic conditioning. Depending on the speed and size of the movements, tai chi can provide some aerobic benefits. But in the Japanese study, only participants assigned to brisk walking gained much aerobic fitness. If your clinician advises a more intense cardio workout with a higher heart rate than tai chi can offer, you may need something more aerobic as well.
没有痛苦,大的收益

虽然太极是柔和、缓慢和不让你喘不过气来,它解决了健身的关键部件的肌肉力量,灵活性,平衡,和,在较小的程度,有氧运动。这里有一些证据:

肌肉的力量。发表在医学和健康的替代疗法,2006的一项研究,斯坦福大学的研究人员发现,39的女性和男性的太极拳的好处,平均年龄66岁,低于平均的健身和至少一个心血管疾病的危险因素。12周后,以36个太极班后,他们发现在两种下肢肌力改善(测量次数可以从椅子上升30秒)和上肢力量(由他们做手臂卷曲能力测量)。

使用相同的强度的措施在日本的一项研究,113的老年人被分配到不同的12周的运动计划,包括太极,快走,训练和阻力。人做太极的改善比在手臂的力量下的身体力量和25% 30%几乎参与了阻力训练一样,比那些分配到快走。

“虽然你不是重量或阻力带工作,参与太极无支撑臂锻炼可以增强你的上半身,内科医生Gloria Yeh说,哈佛大学医学院助理教授。”太极拳可以增强低和上肢和也的背部和腹部的肌肉的核心。”

灵活性。在2006个斯坦福大学研究女性明显带动了上、下身体的柔韧性和强度。

平衡。太极提高平衡,根据一些研究,降低了瀑布。本体感受到的空间-一个人的身体位置的能力随着年龄下降。太极拳有助于培养这个意义上说,这是在肌肉和韧带的内耳和拉伸受体的感觉神经元的功能。太极提高肌肉力量和灵活性,这使得它更容易从错误恢复。坠落的恐惧能使你更容易摔倒;一些研究发现,太极拳训练有助于减少恐惧。

有氧训练。根据速度的大小和运动,太极拳可以提供一些有氧的利益。但是在日本的研究,只是参与者分配到快走获得太多的有氧健身。如果你的医生建议一个更激烈的有氧锻炼比太极拳可以提供更高的心率,你可能需要一些更多的有氧和。


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