Which workout will give you better health benefit?

Discussion on the three big Chinese internals, Yiquan, Bajiquan, Piguazhang and other similar styles.

Which workout will give you better health benefit?

Postby johnwang on Fri Apr 15, 2022 12:58 pm

Let's compare the following 2 different workouts. Which one will give you better health benefit? Assume both workouts will take 1 and 1/2 hour.

1 - Repeat your CMA form N time non-stop for 1 and 1/2 hour.

2 - Walk for 1 and 1/2 hour (a bit over 3 miles). While you are walking, you can drill your punch combos, kick combos, throw combos, kick/punch combos, ... at the same time.

Example of

punch combo - hook punch, back fist, over hand.
kick combo - front kick, roundhouse kick, side kick.
throw combo - foot sweep, inner hook, outer hook.
kick/punch combo - groin kick, face punch, hammer fist.

When I try method

- 1, I find out that I don't have enough motivation to do my form non-stop for 1 and 1/2 hour.
- 2, since I have to cover the 3 miles distance, I have no option but keep going until I finish my workout.

So method 2 is easier for me to do daily. Which method do you prefer?
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Re: Which workout will give you better health benefit?

Postby origami_itto on Fri Apr 15, 2022 1:51 pm

What are you working on?

Generally when I'm going to "work out" the entire process is an hour or two.

It takes me at least half an hour of jibengong, stretching, loosening, and standing just to prepare my body to even do Taijiquan. Probably closer to 45 minutes.

Then I run through the form until I get bored or run out of time.

But all day long I'm working on the engine. Trying to maintain intention and conditions and move with Taijiquan principles.

It used to be easier, but somehow the better I get at it the more difficult it becomes and the more it wears me out.

So that is an all day every day kind of workout to cultivate as particular quality.
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Re: Which workout will give you better health benefit?

Postby Dmitri on Fri Apr 15, 2022 5:33 pm

Definitely #2, hands-down, no argument whatsoever.
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Re: Which workout will give you better health benefit?

Postby johnwang on Fri Apr 15, 2022 6:18 pm

Maybe I should say this workout is designed for old people only.

I have run for the past 40 years. This year, I just decide to protect my knees and change my 3 miles running into 3 miles fast walking (I like running so much and I can't live without it). I then feel guilty to do just fast walking. I decide to integrate my MA training along with my fast walking.

When I do my 3 miles fast walking if I feel

- lazy, I will do my punching drills.
- not lazy, I will do my kicking drills, or kick/punch drills.

IMO, kicking takes 3 times more energy than punching.
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Re: Which workout will give you better health benefit?

Postby everything on Fri Apr 15, 2022 7:15 pm

If only there were a way to combine the benefits of
Walking
Meditation
Qigong
An exercise proven to reduce blood pressure
Reduce Falling risk in seniors and
Many other measurable health benefits

.
.
.
.
.
I guess bagua circle walking could do that
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Re: Which workout will give you better health benefit?

Postby johnwang on Fri Apr 15, 2022 8:23 pm

everything wrote:Reduce Falling risk in seniors ...

This is why the leg skill workout is important. When you train single leg balance, your chance of falling will be reduced.

Last edited by johnwang on Sat Apr 16, 2022 2:13 pm, edited 1 time in total.
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Re: Which workout will give you better health benefit?

Postby everything on Sat Apr 16, 2022 5:24 pm

For some reason, humans are supposedly the best species at walking.

We are supposed to walk.

Seems like leg exercises should fit with this nature.
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Re: Which workout will give you better health benefit?

Postby johnwang on Sat Apr 16, 2022 6:21 pm

everything wrote:For some reason, humans are supposedly the best species at walking.

We are supposed to walk.

Seems like leg exercises should fit with this nature.

The following leg skills are what I like to do when I walk. I usually drill 20 reps each.

1. front stretch kick
2. inside crescent kick
3. outside cresident kick
4. leg lift
5. front toes kick
6. front heel kick
7. roundhouse kick
8. side kick
9. foot sweep
10. front cut
11. sickle hook
12. inner hook
13. outer hook
14. scoop kick
15. leg block
16. leg twist
Last edited by johnwang on Sat Apr 16, 2022 6:46 pm, edited 1 time in total.
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Re: Which workout will give you better health benefit?

Postby Strange on Sat Apr 16, 2022 8:01 pm

John, would just like to share some studies done by medical experts show that prolong strenuous exercise; meaning
longer than 45 mins, actually put the body under stress such that it produces cortisol which is detrimental to positive
results that one might wish to achieve.

I know this contradicts what we normally understand
But i just want to put it out there.
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Re: Which workout will give you better health benefit?

Postby johnwang on Sat Apr 16, 2022 8:19 pm

Strange wrote:John, would just like to share some studies done by medical experts show that prolong strenuous exercise; meaning
longer than 45 mins, actually put the body under stress such that it produces cortisol which is detrimental to positive
results that one might wish to achieve.

I know this contradicts what we normally understand
But i just want to put it out there.
Cheers.

Most medical doctors suggest at least 45 minutes non-stop exercise. This is the 1st time that I have heard about "put the body under stress" after 45 minutes.

I just did 3 and 1/2 miles running and 3 and 1/2 miles walking today. The

- 1st mile, I felt lazy.
- 2nd mile, I felt normal.
- 3rd, 4th, and 5 miles, I felt great.
- 6th mile, I started to feel tired.
- 7th mile, I felt like to sit down.

I started from 5pm and finished at 7:30 pm. I might start to feel "body stress" after 1 hour and 45 minutes.
Last edited by johnwang on Sat Apr 16, 2022 8:22 pm, edited 2 times in total.
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Re: Which workout will give you better health benefit?

Postby everything on Sun Apr 17, 2022 5:51 am

Maybe it makes sense that there are studies for “normal people” (a lot of people should walk more and lose weight).

Then for “athletes” who’ve always maintained weight and been active, but not overdoing it, things might be different.

“Weekend warriors” who oscillate in between or who ran too many marathons then got hip surgery (like my colleague who oddly bragged about both) may need something else or something in between. Perhaps more Yin.

Most of the above groups likely need some dietary improvements.
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Re: Which workout will give you better health benefit?

Postby origami_itto on Sun Apr 17, 2022 6:09 am

Strange wrote:John, would just like to share some studies done by medical experts show that prolong strenuous exercise; meaning
longer than 45 mins, actually put the body under stress such that it produces cortisol which is detrimental to positive
results that one might wish to achieve.

I know this contradicts what we normally understand
But i just want to put it out there.
Cheers.


Stress hormones that practices like Taijiquan help to purge from the system.
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Re: Which workout will give you better health benefit?

Postby johnwang on Sun Apr 17, 2022 10:39 am

everything wrote:Maybe it makes sense that there are studies for “normal people” (a lot of people should walk more and lose weight).

In another forum, someone asked for good exercise for 75 years old. I suggested 3 miles walking along with MA drills. I got very ngative respond as if a 75 years old cannot walk for 3 miles.
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Re: Which workout will give you better health benefit?

Postby everything on Sun Apr 17, 2022 12:23 pm

Unfortunately many (most?) “normal people” don’t stay fit.

Even ex athletes “let themselves go”, have injuries, etc.

Walking seems ideal for them if they can do it. MA drills probably sound unrealistic.
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Re: Which workout will give you better health benefit?

Postby johnwang on Sun Apr 17, 2022 12:39 pm

everything wrote:Walking seems ideal for them if they can do it. MA drills probably sound unrealistic.

But walking is only good workout for the legs. The upperbody workout is still needed.
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