I retired for five years, ran for more than 30 years, and worked as Baduanjin 12 years. I used to exercise at 6: 00 in the morning. After running 5 kilometers, I did Tai Ji Chuan once, Baduanjin once, 20 squats, 20 push-ups, 20 sit-ups and 20 back exercises. In recent years, due to knee problems, running is now changed to 4 km, 1 km running. From my experience and the effect on the body, it is certainly better to exercise in two ways, but if we have to arrange it in order, we must analyze it in detail.
First, if you are young now, or you are old, but you are in good health, running is better than Baduanjin. This is because running is an anaerobic exercise, which requires high physical fitness and fitness, and is suitable for young people. It has a good effect on people's cardiopulmonary function and weight loss, and the effect is also obvious. That's why at my age, I have knee problems and still insist on running 1 km every day. The running speed reaches the heart rate of 120- 130 per minute, which can be higher for young people, reaching 150. The disadvantage of running is that it hurts my knees easily.
Secondly, if you are old and in poor health, you might as well do Baduanjin, which belongs to aerobic exercise, with less exercise and less intensity, but Baduanjin belongs to health qigong, which requires higher requirements and has no obvious fitness effect. In addition, don't believe that some people exaggerate the role of Baduanjin.
There are four aspects to making Baduanjin. First of all, the action should be accurate. Second, you should work hard. For example, in the second action, you have to imagine that you really have a bow in your hand, try your best to pull it and shoot an arrow. Third, focus, don't be distracted, and follow your own thoughts. Fourth, every movement should be accompanied by abdominal breathing. For example, in the first movement, "Holding Sanjiao", hands crossed and slowly lifted. At this time, breathe in slowly, imagine that this breath sinks into the abdomen, and slowly spit out the gas in the abdomen when your hands are turned over from both sides. The purpose of this is to make the diaphragm crawl up and down. In a word, the effect of Baduanjin varies from person to person, and it takes a long time to practice. The teacher who taught me is a teacher who graduated from Beijing Institute of Physical Education majoring in martial arts. He once said that it takes a long time to realize the exercise of health qigong.
Third, some suggestions.
1, if possible, do both best, and Baduanjin is not ranked first, so practice often to avoid forgetting.
2. We must increase some resistance exercises, which sports medicine experts attach great importance to.
Be prepared before exercise to avoid injury.
I hope I can help you.
I'm just 50 this year. I have been doing Baduanjin for 78 years, and I have been running for 67 years. My feeling is that Baduanjin is suitable for people who often sit and lack exercise, or 60-year-old people who have no sports foundation. You can also stretch your muscles and prolong your life without strenuous exercise. Young people or regular runners, etc. Only making Baduanjin has no obvious effect.
Now I basically run once every two days and have a rest. After running, stretch your legs first, and then do a set of eight brocade. As a relaxation after running, kill two birds with one stone, and I will continue to insist.
Take exercise. It's easier to do it like broadcast gymnastics. No matter what venue, it can insist on good weather. People like me who don't like sports very much now do it at least once a day and feel twice as well. Especially for people with cervical vertebra problems, it is very helpful to make Baduanjin. For running, it is a kind of whole-body exercise, which is divided into aerobic and anaerobic, fast running and jogging. It is suitable for anyone who is in good health. Running and brisk walking every day are also good exercises. It is necessary to strengthen exercise, and it is important to persist.
In a word, Baduanjin and running are good sports, suitable for the crowd, and individuals like their own needs. Both sports can be adhered to, and people's health comes first. Persisting in exercise can increase the ability to resist epidemic. People who don't have healthy bodies are very painful. Let them exercise no matter what exercise they do, and only when they are healthy can they be happy!
The degree of exercise is different. Ba Duan Jin stretches slowly, which consumes less physical energy and is beneficial to health, while high-intensity running will cause damage to leg joints and consume more physical energy. Baduanjin is the most suitable sport for the elderly.
The combination of the two is the best, one is beneficial to vital capacity and heart, and the other is the best cooperation of all parts of the body!
I think it would be better to combine the Eight Brocades with running, especially for people over 60. People over 60 should not take strenuous exercise. You can jog and add eight brocade. I usually follow Zhang Peng, a martial arts doctor, to keep in good health through meridians. I'm not a professional, so I can only answer so much. Thank you for inviting Wukong! Sorry for the late answer!
Thank you for the official invitation to answer questions.
For people over 60 years old, running is not the best exercise. You can choose a sport that is more suitable for your physical condition. Baduanjin is suitable for the elderly because it has a close relationship with meridians, and it is very common for the elderly to have no meridians. Old people who seem to have few physical defects are suitable for running. By the way, I am over 60 years old. I didn't choose to run, and I didn't do Baduanjin (because my meridians are much smoother than my peers).
To sum up, the elderly don't admire running, people with poor meridian condition should choose Baduanjin, or for the public, it is a good choice for people over 60 to choose Baduanjin.
Hello, I'm glad to receive your invitation to answer this question. With the improvement of people's health awareness, more and more people begin to pursue health preservation. Some people like running, while others like the ancient traditional Baduanjin. So what are their characteristics? In fact, Baduanjin is very popular in the society because it is easy to learn and has a good effect of strengthening the body, so it is very popular. Baduanjin is an independent and complete fitness technique. It has a long history, is widely spread and is deeply loved by the people. It is also an important part of Chinese medicine guidance technology.
The health care effects of Baduanjin can be simply summarized as nourishing yin and strengthening yang, tonifying yuan and benefiting qi, dredging meridians, promoting blood circulation and promoting fluid production. Long-term exercise can make people keep fit, keep hearing and improve eyesight, and prolong life. Using modern scientific medical skills to analyze is to activate the joints and muscles of the whole body, regulate mental stress, improve metabolism, enhance cardiopulmonary function, promote blood circulation, and thus improve various physiological functions of the human body.
Its benefits are described by modern medicine as follows …
Effects of 1. on cardiovascular system
Ba Duan Jin Qi breathes deeply in Dantian, which can slow down the heart rhythm and reduce the oxygen consumption of myocardium. Because it strengthens the whole body blood circulation, reduces the heart load and is beneficial to heart function.
2. Baduanjin requires good health, heavy chest, deep and long breathing, and increased vital capacity. Ba Duan Jin's breathing conditioning method can increase the ventilation function of the lungs and is conducive to the exchange of oxygen and carbon dioxide.
2. Respiratory system
The sedative effect and visceral massage effect of Baduanjin can make the respiratory tract unobstructed and improve intestinal emphysema and various heart and lung diseases.
The benefits of running
1, running can improve muscle strength, make muscle mass properly return to normal level, at the same time improve the basic metabolism level in the body and accelerate fat burning, so it is easy to lose weight! .
2. Make your body stronger and younger
Running can not only burn fat, but also shape the body if the posture is correct, especially round the drooping hips. When running, swinging your arms can exercise the muscles around your chest. Even if you are thin, you can become forward and backward.
Running can improve the hormone secretion in the body, make your skin straight, and become younger and firmer.
Running outdoors, breathing fresh air, can also relieve mental stress!
Therefore, they are all good for health. How to choose can be chosen according to your own situation. No matter which key you choose, you must persevere, and you will definitely have a good purpose of fitness and physical fitness! I hope my answer can help you.
Running and Baduanjin are both aerobic exercises. I think running is more suitable for young people. I think Baduanjin is suitable for all ages, especially those who are weak after illness.