Tai Chi (cont.)
How much tai chi should I do?
There's not enough research to suggest what the optimal dose of tai chi is to
accrue benefits. Studies have shown effects with as few as one hour of training
per week, although I believe that for many individuals two to three times per week, at
least in the beginning, is probably an effective dose since there is a fair
amount to learn (like learning how to dance). It is the conventional wisdom in
tai chi circles that a person needs at least one year of tai chi before one
becomes proficient.
How do I get started with tai chi?
Tai chi is becoming more popular in the United States as Americans look for
new and different ways to exercise. Video tapes are one way to get started with
tai chi. Check http://www.taichihealth.net/ and http://www.collagevideo.com
for a selection of tai chi tapes; everything from tai chi for seniors to urban
tai chi. Although I frequently recommend video tapes, you may be better served
learning tai chi hands on...that is, with an instructor. The movements should be
done properly, and a watchful instructor might be better at helping you than a
video tape if you have difficulty with movement. Check your local community
recreation center, health club, martial arts studio, Y, or senior center for tai
chi classes. Of course, if there are no classes in your area, then a video tape
is the next best thing. As I mentioned, there are several styles of tai chi. The
wu style seems best for balance and fall prevention, but your choices may be
limited, and so I suggest that you practice whatever is available to you. As tai
chi gains in popularity, your options may increase, but you may not have a
choice for now. However, since all styles of tai chi involve slow, flowing movements
with attention to breathing, you'll benefit from whatever style you can find.
Exercise & Fitness RSS
