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3 miles walking + 2000 punches (or 1000 kicks) daily
I was looking for a "low impact, high intensity" set of exercises to do (legs/joints too tired from soccer) about a year ago. I found articles like this one: https://blog.myfitnesspal.com/low-impac ... o-workout/ with some suggestions. Think I prefer your routine, but always looking for more.
In the past many years, I tried to find the best exercise for people's age over 65. IMO, this is the best exercise that I can find so far.
During my 3 miles walking, I hold 5 lb weight in each hand to do my punch. During the night when I sleep, my upper arm muscle jump up and down that I can't sleep. I'll try to use 3 lb weight instead. I 'll share my result later.
Since kick take more energy than punch, I try to make it kick : punch = 3 : 4 ratio. This way I can exercise every day. I don't even need to take 1 day off each week for resting.
My regimen is as follows: NOTE: I have been in a caregiver situation for over 18 months while still trying to work out. Not much on intency but frequency and duration is my key to date. 1. Basic kicking (front kick, side kick, back kick!) A kick is not a kick unless it is a kick Laternal and frontal lifting of knee in applicable planes. Raising knee is a small part as I fund (hear, listen, etc( to calcium deposits upon exertion. 2. Walking 5000-9000 steps per day. MY Iphone keeps me up to date on number. For the past 6 years I have been doing 3-5 miles a day walking, now I am down to current levels 3. I still do former TKD exercises which includes variations of punches and the few shuaijiao single posture movements I remember. 4. 5-10 repetitions of changquan form(s) I remember. Some Lamaxiaquan (lama fist) consisting of variations of elbow 'stretching", hitting, etc in various planes!
.Q. wrote:I didn't mind doing stuff like this in the public in Taiwan. In the US I assume esp at night you might get in trouble for it.
When I walk and punch with 5 lb weight in both hands, people on the street all stay away from me. Back in 2020, I had run away from those no face mask people. In 2021, I want those no face mask people to run away from face mask guy.
not really trying to do the "4 limbs" thing, but KB swings is quite efficient for these kinds of benefits - low impact, can be high intensity, can mix cardio and strength and power training. probably not sport-specific enough for your MA needs, though.
everything wrote:not really trying to do the "4 limbs" thing, but KB swings is quite efficient for these kinds of benefits - low impact, can be high intensity, can mix cardio and strength and power training. probably not sport-specific enough for your MA needs, though.