Cardio Tai-chi Manual

What is Cardio Tai-Chi? Cardio Tai-Chi is a combination of ancient Chinese wisdom and modern sport science. It is a high energy, low-impact exercise that based on the philosophies of the Chinese martial art and holistic health system, Tai-Chi Chuan. Using an innovative teaching approach, the “Tai-Chi Bird” story, Cardio Tai-Chi is easy to learn, remember, and practice by oneself or in groups. Martial arts have become a great source for cardiovascular exercise. For example, Cardio Kickboxing and Tae-bo are hybrids of boxing, martial arts, and aerobic dance that offer a high-intensity workout. While their popularity continues to rise, so do reports of injuries. Cardio Tai-Chi was developed in response to the need for a cardiovascular workout that did not put the joints, ligaments, and muscles at risk. Cardio Tai-Chi maintains a high energy level while remaining less aggressive. In this way, there is a far less possibility of hyper-extension of the joints or pulled muscles when training. The American College of Sports Medicine recommends that in order to keep a healthy heart, one should try to maintain a balanced, low-fat diet and to perform at least 20 minutes of cardiovascular exercise 3 to 5 times a week. The aerobic exercise should fit the individual and a good exercise program will be aimed at the goals of the individual; whether it is to lose weight, to stay healthy, or for athletic training. Throughout the following pages, we will prove to you that Cardio Tai-Chi is one of the best exercises that meet the criteria for quality cardiovascular fitness regimes.

THE TAI-CHI BIRD STORY by Chi-hsiu Weng, Ph.D

Once upon a time, high in the Wu Tang Mountains of Northern China, lived a Kungfu Master named Hwang who liked to hear the birds sing. One day he went to the village market and bought a baby sparrow to bring home. Hwang attended to the bird’s daily needs and was always caressing the sparrow (Grasp the Bird's Tail) between his two hands. Gradually the sparrow grew bigger and started hopping on one leg (Golden Rooster Stands on One Leg) trying to get away from the master's palms. One day the bird grew large enough and was able to spread her wings (White Crane Spreads Its Wings) and flew out into the open sky reaching to the clouds (Wave Hands Like Clouds Drifting By). The bird was so happy that she was singing (Play the Fiddle) and dancing (Frog kick) in circles. Master Hwang opened the window (Open the Window to View the Moon) waiting for the bird to return home, however, to his disappointment it never happened. So Hwang decided to go out for the bird himself. First, he went about riding a horse (Parting Wild Horse's Mane) searching for the bird. When the bird finally came into his sight, he used a bow and arrow (Shoot Tiger with Bow and Arrow) attached with a net to catch it. The Master shot the arrow and caught the bird, picked up the bird gently by its tail out of the net and brought it back to his mountain retreat (Carry Tiger Back to the Mountain). The bird thereafter was allowed to sing only in the cage. Hwang was forever renowned as the “Master of Grasping the Sparrow’s tail”. The End.

A more condensed way of reciting the story is as follows: “The bird is clawing and hopping. It then flies into the clouds to sing and dance. The master opens the window and jumps out onto a horse. He is looking for the bird to bring back.”

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Introduction

The Concept of the 3 A’s A Unique Perspective on Studying Cardio Tai-Chi

This manual was designed to be a companion to the videotape, Dr. Weng’s Cardio Tai-Chi 101. It will help you to use the tape more effectively in your training and will serve as a guide for perfecting the details of your movements. Please keep in mind, that this is a comprehensive way to learn the practical essence of Tai-Chi. Cardio Tai-Chi is an attempt to re-integrate philosophy and movement. It is a holistic approach to overall well-being. Cardio Tai-Chi also has the ability to adapt to the students specific goals and needs, thus having the effect of overall fitness included with such personal goals as stress reduction or self-defense. For beginners, the tape might seem overwhelming with the variety and complexity of the movements, but don’t be discouraged. Take the movements at your own pace and try to learn something new each time. For students that have had some training before, Cardio Tai-Chi will help you add innovation to your old techniques. For beginners and advanced students, Cardio Tai-Chi is meant to mend the divide between Tai-Chi, martial arts, and fitness. I would like to express my appreciation for all the people involved in this project:

Thank you for your interest in Cardio Tai-Chi. I hope you will have productive and enjoyable time training.

1 – Adaptability Adaptability means being flexible to what the practitioner brings into the Cardio Tai-Chi system. There is the potential for each individual practitioner to have a different outcome to their training because each individual brings in their own past experiences and training in the physical/movement arts. These factors can be easily assimilated into the Cardio Tai-Chi movements, leading to a very individualized training session.

2 – Applicability Applicability means that what the practitioner has learned in the Cardio Tai-Chi system can be easily adapted to his or her everyday life. This includes balance, flexibility, stress-control, and self-defense.

3 – Accessibility Accessibility is where Adaptability and Applicability meet. The flexibility of the system and the nature of the individual unite. The outcome is a holistic training approach that allows for people, regardless of their level of fitness, to better themselves using physical exercise. Using the Cardio Tai-Chi approach, you can practice anywhere, anytime, and for as short or as long as time as you see fit. This also is what Accessibility means to the Cardio Tai-Chi practitioner.

Dr. Chi-hsiu Daniel Weng

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How to use the Cardio Tai-Chi 101 tape as a Learning Aid Before beginning your training in Cardio Tai-Chi, there are a few preliminary steps you should take: 1- First, as in any aerobic/cardiovascular exercise, you should follow these guidelines: • • • • •

Wear comfortable clothing and shoes that allow for proper circulation and that will minimize shock to the feet and legs from the exercise Don’t practice immediately after eating or consuming alcohol Be sure to keep hydrated – Drink plenty of water Practice in a well-ventilated area Don’t overtrain – make sure you can handle the training volume and intensity and allow proper time for your body to recover between sessions

2- Find your Target Heart Rate (THR). To estimate your THR, first take your pulse to find your Resting Heart Rate (RHR) and then follow this equation: (220-age-RHR) x (.50 to .85) + RHR = THR The (.50 to .85) is a percent based on your level of fitness: 65% to 70% - for elderly, overweight, or people in poor physical condition 70% to 75% - for improving cardiovascular condition and people who are young or middle aged and semi-active in exercise 80% to 85% - for people who are regularly active in exercise or athletics Your THR range is __________ to _________ beats/min. which equals 50% to 85% of your heart rate reserve.

3- Keep in mind the 3-6-9 method. The 3-6-9 method will help you get the most out of your Cardio Tai-Chi practice. It consists of: The 3 Tips for the Cardio Tai-Chi practitioner: 1- Be sure to get a physical checkup before you begin training. Take the precaution of doing a progressive increase of volume and intensity of training in order to avoid injury. 2- Concentrate and try to learn something new or to improve your ability every workout. 3- Relax and maintain an open mind. Be creative in the movements. The 6 Combinations: The Internal 3 Combinations (the 3 actions inside the body): 1- “I” – Mind (attention) 2- “Chi” – Breath (energy flow) 3- “Li” – Force (power) The External 3 Combinations (physical alignment) 1- Shoulder & Hip – Front View Alignment 2- Elbow & Knee – Side View Alignment 3- Hand & Foot – Direction The 9 Techniques (composed of 3 groups): Group A: Growth of the Bird 1- Grasping Bird’s Tail 2- Golden Rooster Stands on One Leg 3- White Crane Spreads Its Wings Group B: Action of the Bird 1- Waving Hands like Clouds Drifting By 2- Playing the Fiddle 3- Frog Kick Group C: Master’s Actions 1- Open the Window to View the Moon 2- Parting Wild Horse’s Mane 3- Carry Tiger Back to Mountain

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Using the Tape: 1- First establish your goals. This will give you motivation to keep practicing. Jump right in to the Cardio Tai-Chi routine on Part 2 of the tape. Keep in mind the cycle of the 9 movements. This will help you to remember the movements and to help keep track of the intensity of your workout. Each technique is a unit which lasts 1 minute, each cycle consists of seven units (Group A + Group B + one technique from Group C for cool down). 2- Use the Cardio Tai-Chi 101 tape for visual cues of the hand movements. Choose a few to practice with and imitate the tape to the best of your ability. Don’t worry about form, details, or the footwork initially. Just keep moving! You can practice the drills to improve your form later. 3- Again, using the tape as guidance, pick out the footwork from one or two movements. Imitate the tape, concentrating on mimicking the footwork. Don’t worry about the correct steps or the hand movements. The drills will help you clear up any misunderstanding about the correct steps. 4- When you feel you are ready, pick out more hand movements or footwork and continue to imitate the performers on the tape. Remember – this is cardiovascular training and movement is the key. Stay moving even if your steps or hands aren’t perfect. Don’t give up! 5- After you are comfortable with the hand movements and footwork individually, try combining them. Follow the performers on the tape and try to keep your hands and feet moving similarly. At this point, you should progressively increase the duration of your sessions as well. Finally, use Part 1 of the tape and the drills in this booklet to help you refine the details of the movements demonstrated on the tape.

Tai-Chi Principles Six Aspects of Tai-chi Chuan 1. 2. 3. 4. 5. 6. 7.

Polarity: Yin & Yang concepts Returning and redirecting the force (cycling) Balance- Constantly maintaining balance with force applied Unification- Moving the body and limbs as one unit; Body and Mind Continuity (in movement) Flexibility (Health aspects) Non-resisting (Martial arts aspects-optional)

Tai-chi teaches you non resistance (following nature), continuity, and to be objective in movements which are under your control. There is no gap or halting of motion. When you encounter the attacking limb, the four characters that describe your action at the point of contact are attach, stick, connect and follow.

Four major points to remind yourself when practicing 1. Empty the mind and straighten the neck 2. Shoulders relax, elbows drop 3. Chest relaxes and back expands (slight curve) 4. Straighten the tailbone (tilt pelvis slightly up)

Be sure to warm-up before each Cardio Tai-Chi session. You can follow the warm-ups on the tape or use your own. You should warm up 3 – 5 minutes. The cool-down is also very important. Like the warm-ups, you can use the movements from the tape and Group C or use your own.

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Benefits of the Cardio Tai-Chi Approach 1 – Stress Reduction 2 – Rehabilitation/Healing 3 – Weight Control 4 – Cardiovascular Health 5 – Self-defense 6 – Performance/movement Art 7 – Philosophy 8 – Holistic Health Practice 9 – Competitive Sport 10 – Social Activity

Competition Regulations Performance Time: 3 – 5 minutes Number of Team Members: 3 – 6 Scoring is based on a 10 point system: 5 points for technique (difficulty, variety, coordination, agility, balance, flexibility, power, speed, rhythm, focus, and accuracy) 2 points for music and costume 2 points for synchronicity to music and to teammates 1 point for creativity and artistic design of routine

Required Techniques for Each Team: Group A – Growth of the Bird (Grasping Bird’s Tail, Golden Rooster, & White Crane) Teams must use between 6 and 12 techniques (out of a total of 13) from Dr. Weng’s Cardio Tai-Chi and Tai-Chi Monkey Systems.

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Cardio Tai-Chi Milestones

Become a certified Cardio Tai-Chi Instructor! Visit our website at www.tai-chimonkey.com to find out how.

Cardio Tai-Chi is first introduced to the public – 6/28/02 World Fitness IDEA, San Diego, CA – Presented by Dr. Weng’s Kung-fu School First accredited Cardio Tai-Chi course in University – offered Summer 2001 at the National College of Sports and Physical Education, ROC First official Cardio Tai-Chi competition, in USA – 8/11/02 18th Annual CAAT (Chinese American Athletic Tournament of the Bay Area), De Anza College, Cupertino, CA First official Cardio Ta-Chi competition, International – 4/5-6/03 2nd PanAmerican Shuai-chiao Kung-fu Championships, Rio de Janiero, Brazil First Corporation Wellness Center to offer a Cardio Tai-Chi Program – Sun Microsystems, Sunnyvale, CA; May 2003 (email: [email protected]) First Hotel to offer a Cardio Tai-Chi Program – Ritz Carlton Hotel, Half Moon Bay, CA; May 2003 First City to offer Cardio Tai-Chi as public program – City of Cupertino, Department of Parks and Recreation, Co-sponsor of the Cupertino Kung-fu Club; March 2002

“To enjoy an activity by oneself is not as good as enjoying it with friends.” – Confucius

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