Tai Ji Chuan is slow and simple, and everyone can learn it in a short time. According to the research, people who play Tai Ji Chuan for six months to one year will generally improve their balance ability and physical fitness, and the three highs will also be improved. For resistance training, dumbbells, barbells and other small instruments can be used for 5- 10 group exercises involving major muscle groups, and the intensity can be controlled at 12- 15RM, which should be done 2-4 times a week, so that the intensity can be gradually increased from the low intensity in a short time to a long time.
It should be done 30 minutes after meals, not less than 30 minutes a day and not less than 5 times a week. The heart rate is calculated according to the above rules, so it is advisable not to feel tired, sweat slightly and breathe slightly. Aerobic exercise, such as walking, swimming, cycling, etc. Supplemented by strength training, such as squatting against the wall, lying on your back, rolling your abdomen, etc. Warm up through flexibility training, such as stretching, yoga and Tai Ji Chuan. Square dance (weekly 150 minutes, divided into 5 times) plus muscle training such as dumbbells (2-3 times a week, each movement 10- 15 times) is also a good combination, which can lower blood sugar.
In the comprehensive treatment of "three highs", exercise is an effective adjuvant therapy. Proper physical exercise can improve the regulatory function of cerebral cortex, relieve the spasm of arterioles, promote the expansion of peripheral blood vessels and reduce blood flow resistance.