Do you think Tai Chi can actually be good cardio?

[Baby Hanma]

Well, for people with a good amount of strength in their bodies, it's definitely no longer strength training. Holding certain squatted positions will be easy for them if, for example, they can already back squat a weight 1.5 times their body weight. Strong deltoids with all three heads from isolation exercises is gonna make holding arm positions effortless.

So, just assuming someone is already at that level, do you think Tai Chi can be a good form of like... Isometric cardio exercise or something? Or maybe a milder form of strength training? "GPP"?

I don't wanna go back to Judo yet man. Too busy with work. And I'm already drained after doing my weight training workouts.

Thanks.

 

[Deaths Head]

It’s not the movements itself ,it teaches proper breathing with is a must for good cardio or advanced cardio , a lot of fighters for instance get wined quicker bc they don’t breath correctly.

 

[DEVILsSON]

It is not necessarily a good conditioning or cardio workout. It may help completely sedentary persons achieve some moderate results. But it is a matter of doing something versus nothing.

It may have some other benefits to do with mindfulness, stress relief, etc but you'll likely won't burn many calories or improve your conditioning if you're already moderately fit.

Effectiveness of Tai Chi exercise in improving aerobic capacity: a meta-analysis - PubMed

This meta-analysis suggests that Tai Chi may be an additional form of aerobic exercise. The greatest benefit was seen from the classical Yang style of Tai Chi exercise when performed for 1-year by sedentary adults with an initial low level of physical activity habits. Recommendations for future...

pubmed.ncbi.nlm.nih.gov

"

Abstract​

Purpose: Meta-analysis involves the integration of several studies with small sample sizes, enabling the investigator to summarize research results into useful clinical information. Tai Chi exercise has recently gained the attention of Western researchers as a potential form of aerobic exercise. A goal of this meta-analysis was to estimate the effect of Tai Chi exercise on aerobic capacity.


Methods: A computerized search of 7 databases was done using key words and all languages. Sixteen study elements were critically appraised to determine study quality. D-STAT software was used to calculate the standardized mean differences (ESsm) and the 95% confidence intervals (CI), using means and standard deviations (SD) reported on aerobic capacity expressed as peak oxygen uptake (VO2peak) (mL x kg(-1) x min(-1)).


Results: Of 441 citations obtained, only 7 focused on aerobic capacity in response to Tai Chi exercise (4 experimental and 3 cross-sectional). Older adults including those with heart disease participated (n = 344 subjects); on average men were aged 55.7 years (SD = 12.7) and women 60.7 years (SD = 6.2). Study quality scores ranged from 22 to 28 (mean = 25.1, SD = 2.0). Average effect size for the cross-sectional studies was large and statistically significant (ESsm = 1.01; CI = +0.37, +1.66), while in the experimental studies the average effect size was small and not significant (ESsm = 0.33; CI = -0.41, +1.07). Effect sizes of aerobic capacity in women (ESsm = 0.83; CI = -0.43, +2.09) were greater than those for men (ESsm = 0.65; CI = -0.04, +1.34), though not statistically significant. Aerobic capacity was higher in subjects performing classical Yang style (108 postures) Tai Chi (ESsm = 1.10; CI = +0.82, +1.38), a 52-week Tai Chi exercise intervention (ESsm = 0.94; C = +0.06, +1.81), compared with sedentary subjects (ESsm = 0.80; CI = +0.19, +1.41).


Conclusions: This meta-analysis suggests that Tai Chi may be an additional form of aerobic exercise. The greatest benefit was seen from the classical Yang style of Tai Chi exercise when performed for 1-year by sedentary adults with an initial low level of physical activity habits. Recommendations for future research are provided and the effect sizes generated provide information needed for sample size calculations. Randomized clinical trials in diverse populations, including those with chronic diseases, would expand the current knowledge about the effect of Tai Chi on aerobic capacity."

 

[KnightTemplar]

I trained Tai Chi(Short Form)for about six months, a very long time ago. I can't say I noticed any physical benefits, but it was very relaxing. Kind of a moving meditation. Very nice to do outside on a summer's day.

 

[Baby Hanma]

It is not necessarily a good conditioning or cardio workout.

What if the tai chi instructor has you hold the horse stance for ten whole minutes? Heart rate goes up right? Mild aerobic workout? Like planks?

 

[maximus__]

I thought we did this one already? Combine it with the squats and swings and we had it pretty well covered.

Thread 'Do you folks believe in the health and wellness benefits of Tai Chi and Qi Gong?'

Aug 23, 2024

The scientific literature is robust enough, and I'd rather get into Tai Chi and Qi Gong than yoga and zen meditation. It seems to me that all four will give me a mental health and wellness boost, but the two former will also have the effect of making me look like a badass.

What are your thoughts?

Thank you.

• Baby Hanma
• Replies: 89
• Forum: Strength & Conditioning Discussion

• 

You could have been on your way to being a Tai chi master by now if you had been training this whole time.

 

[Baby Hanma]

I thought we did this one already? Combine it with the squats and swings and we had it pretty well covered.

Thread 'Do you folks believe in the health and wellness benefits of Tai Chi and Qi Gong?'

Aug 23, 2024

The scientific literature is robust enough, and I'd rather get into Tai Chi and Qi Gong than yoga and zen meditation. It seems to me that all four will give me a mental health and wellness boost, but the two former will also have the effect of making me look like a badass.

What are your thoughts?

Thank you.

• Baby Hanma
• Replies: 89
• Forum: Strength & Conditioning Discussion

• 

You could have been on your way to being a Tai chi master by now if you had been training this whole time.

I don't have Maximus levels of energy. I am a weak man who needs to be conservative with where he spends his time and energy on. Work and lifting are all draining a lot out of me. I don't wanna overcommit to something too early.

 

[ROcknrollracing]

It is fine for somebody just looking for light activity to prevent boredom. Better off just doing some cardio and stretching IMO.

 

[maximus__]

I don't have Maximus levels of energy. I am a weak man who needs to be conservative with where he spends his time and energy on. Work and lifting are all draining a lot out of me. I don't wanna overcommit to something too early.

You too can achieve the ability to do the same workout as an elderly chinese retiree, simply by just doing the session and being tired for a day or two until your body adapts.

Just progressively overload your Tai chi by one session or for time. Repeat until you have Maximus levels of energy.

 

[SuperAlly]

Tai Chi for cardio. Brilliant

I’m off to play tiddlywinks to train my finger strength endurance for playing piano

 

[Volador]

It seems too low intensity to serve as cardio. It barely requires any movement. I can't imagine anyone breathing hard due to tai chi; actually, I imagine the opposite. I can see it contributing to mental health, and burning some calories, in the way walking around shopping does, aka NEAT. So, not a bad thing, and better than being sedentary. If you get some hardcore tai chi sensei, maybe it contributes to muscular endurance in some positions. But really, it may be worth doing just for the GILFs.

 

[Baby Hanma]

You too can achieve the ability to do the same workout as an elderly chinese retiree, simply by just doing the session and being tired for a day or two until your body adapts.

Just progressively overload your Tai chi by one session or for time. Repeat until you have Maximus levels of energy.

I'm worried someone was finally gonna mention that...

Look man, Doug said in his book you need a lot of rest. So if I'm tired, then I guess I should sleep instead of working out, and then workout tomorrow...

I mean, as long as I'm making PRs right?

 

[Flower2dPeople]

Well, for people with a good amount of strength in their bodies, it's definitely no longer strength training. Holding certain squatted positions will be easy for them if, for example, they can already back squat a weight 1.5 times their body weight. Strong deltoids with all three heads from isolation exercises is gonna make holding arm positions effortless.

So, just assuming someone is already at that level, do you think Tai Chi can be a good form of like... Isometric cardio exercise or something? Or maybe a milder form of strength training? "GPP"?

I don't wanna go back to Judo yet man. Too busy with work. And I'm already drained after doing my weight training workouts.

Thanks.

If you have time for tai chi, you have time for judo.

 

[maximus__]

I'm worried someone was finally gonna mention that...

Look man, Doug said in his book you need a lot of rest. So if I'm tired, then I guess I should sleep instead of working out, and then workout tomorrow...

I mean, as long as I'm making PRs right?

Or you could develop a basic level of fitness and work capacity that allows you to train more by using the same principles as strength training.
Just add a short session here and there if you want to do Tai chi.

Doug was from a time when physical activity was a common part of life and was able to do other strength feats, which means he was doing activity outside of his basic routine.
He wasn't sitting at home playing video games or posting on internet forums.

 

[Baby Hanma]

Or you could develop a basic level of fitness and work capacity that allows you to train more by using the same principles as strength training.
Just add a short session here and there if you want to do Tai chi.

Doug was from a time when physical activity was a common part of life and was able to do other strength feats, which means he was doing activity outside of his basic routine.
He wasn't sitting at home playing video games or posting on internet forums.

Fine. I'll do it.

 

[RedNeckJiuJitsu]

I did Tai Chi and Chi Kung from dvds for awhile. In itself it wasn't good cardio. More of active recovery with some martial arts application. I think it can be useful, depending on your routine.

 

[Trabaho]

I'm worried someone was finally gonna mention that...

Look man, Doug said in his book you need a lot of rest. So if I'm tired, then I guess I should sleep instead of working out, and then workout tomorrow...

I mean, as long as I'm making PRs right?

Are you tired cause of going late to bed and a diet that isn't healthy enough ?

I weigh like 260 and it's too much. You weigh like 255 but are 6 inches shorter than me ? There is no way your body fat is effective. I know mine isn't.

Just ad in some cardio.

Of course with life obligations you gotta rest. But improve it by going to bed earleir, if feastable. Also diet. Eat healthy.