Dr Long: The Five Kinetic Energy Training Methods
The five kinetic energy training methods are the general term for aerobic exercise, anaerobic exercise, stretching exercise, pranayama exercise, and meditation exercise. The five kinetic energy training methods are suitable for people of different ages, different physiques, different occupations, and different physical conditions. It is necessary to choose the combination, as well as the training method and time according to the individual.This is the method summed up in practice by Dr. Long in Toronto, Canada and applied to the health management of the general population.
1. Aerobic exercise
Aerobic exercise, that is, exercise with low intensity and long duration, is the basic method of fitness exercise. Common aerobic exercises include jogging, walking, brisk walking, skating, swimming, cycling, tai chi, fitness dance, rope skipping, yangko twisting, and table tennis.
2. Anaerobic exercise
Anaerobic exercise is a high-intensity, short-duration, intense competitive exercise that often occurs in various sports competitions. Anaerobic exercise includes running, weightlifting, throwing, high jump, long jump, tug of war, strength training, high-intensity training, etc.
3. Stretching exercise
Stretching is a less intense exercise than aerobic exercise. Stretching can lie down, sit, and stand. Stretching can protect ligaments, reduce muscle tension, relax tightened muscles, reduce muscle compression, relax muscles, promote blood circulation, and accelerate recovery after training. Helps relax the body. Flexibility stretching after a lot of work can reduce muscle soreness. Stretching exercises can be active stretching, passive stretching, and resistance stretching, etc.
The most common stretches include: neck stretches, waist stretches, joint stretches, limb stretches, and more. Paida and acupoint massage are professional and effective massages on TCM acupuncture points, TCM meridians, western medicine trigger points, western medicine fascia and other parts. It is a special form of stretching exercise.
4. Pranayama exercise
Breathing exercise, also known as resting exercise, is a method of sitting still or lying down, through deep breathing, using thoughts and breathing, consciously making breathing even, stable and deep, and regulating the body's meridians and blood. This type of exercise is based on your original breathing rate, making slight adjustments within the range that you can accept, and don't be too deliberate or too demanding. Self-examination method: After the first group of breaths is adjusted, the latter group of breaths can keep up smoothly. There is no need to stop and take a big breath, and then start the next round; and you don’t have to blush your neck. During this repeated, step-by-step practice, your breaths become deeper and longer. Eventually, your breathing will become deeper, longer, more stable and balanced in your daily life and asana practice.
The pranayama movement includes two parts: breathing and body adjustment. In breathing, use the listening method, listening to your own breathing. Divided into: Lung breathing: Zhuangzi mentioned the importance of breathing and said that ordinary people breathe through the throat, and the chest is up and down, so that the breath is not deep, and the air can only reach the lungs; Abdominal breathing: It can reach the dantian; when a baby breathes, it is the abdomen In the ups and downs, this is the breath of the dantian; the breath of the body: it is a person who cultivates in the highest realm. It seems to be in a state of no breathing. Every time you inhale, feel the fresh oxygen from the nose into the throat, down to the chest, abdomen, bringing fresh vitality to the whole body, every time you exhale, feel the exhaust gas, impurities, and bad emotions in the whole body. Expelling from the body; every inhale feels brighter, every exhale feels lighter; every inhale feels the spring breeze caressing my face, every exhale feels myself fluttering with the spring breeze; I miss you If you like the dreamy feeling, you can make yourself happy, relaxed and free.
To adjust the body, the first is the sitting posture, which can be lotus sitting, lion sitting, vajra sitting and so on. There is no need to force a very strict, natural physical state, and the training time is long, and it will gradually meet higher requirements. Fold the back of the right palm on top of the left palm, close to the lower abdomen, touch the two thumbs, and place it lightly on the leg; shake the lower body slightly to make the sitting posture more natural, straighten the back, but not tense, relax. Keep your head and neck upright so that your nose is in a vertical line with your navel. After eating, it is not advisable to sit still, usually two hours after a meal; you can sit in the morning on an empty stomach and drink warm water; if you are not sleepy at night, you can also sit quietly for a while.
5. Meditation exercise
Meditation, a new form of exercise inspired by Buddhist ideas, encourages participants to focus on the "now" in the hope of reducing stress and increasing productivity. Meditation is a skill: Meditation is a skill that needs to be learned and practiced. It is more of an experience, a direct connection to the present moment. 7 Meditation Tips: to do with professional guidance, to make meditation a daily habit, to ensure comfort, to walk meditation, to focus, to give yourself a month, to support music.
Meditation, in Buddhism, is also called adjusting the mind, and it is also a way of cultivating the mind. Those who practice it are called Vipassana, looking inward, which is psychologically called awareness of one's own heart. Our thinking is the most difficult to control, and the subconscious is also the most difficult to detect, so we always have thousands of troubles, and most of the troubles are fake troubles that we imagine ourselves. Our thoughts go up and down every day, and our minds go wild. The skill of meditation is whether it can subdue the delusional mind. In fact, not everything is adjusted in meditation, and you should pay attention to your usual words, deeds, and every moment. We are now living a fast-paced life, and we have a lot of things on our minds every day. When we eat, we think about work, and when we work, we think about careful things. There seems to be a lot to deal with every day, dealing with work, meals, parties, etc. I can see that many people around me have a bad habit of watching mobile phones or videos while eating. The so-called "absence of mind. Turn a blind eye; After the routine, I can wake up naturally at a set point every time. When I first wake up, I always want to stay in bed, feel that I am still sleepy and haven’t rested enough. I stipulate that I sit for a while, so that I can be in a special state of mind all day. it is good.
The five kinetic energy training methods described above are just the beginning. In order to achieve the best effect on the human body of different individuals and different physiques, in addition to professional guidance, it is also necessary to choose a combination of exercise methods that suits you according to your physique, physical condition, season, geographic location, and health conditions are fine-tuned.
In any case, exercise is a basic principle, that is, to promote blood circulation and qi-xue circulation, so that the body is in the energy exchange with the external environment. The best way is to choose a health manager, and let the health manager guide and adjust your own exercise methods in real time according to changes in your own external environment.
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