Chi Machines
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HSIN-TEN HEALTH TALK 10© 1995, HTE USA THE KNOW-HOW ABOUT AEROBIC EXERCISE
DR. Wei-Penu Zhao

In a series of articles we have described the relationship between aerobic exercise and various systems of the body. In the present article, some important points about aerobic exercise are described in the following for the reference to do such exercise.

First if you use the Sun Harmony Aerobic Exerciser, it would be more simple If you make such exercise with the purpose of training and building up your physical health or improving your digestive system, auto rehabilitation of your lumbago or aching back, sciatica, knee pain, etc., you lie on your back, keep your body in a straight line, put both ankles in the groove of the machine, relax the tip of your feet, then turn on the machine to shake, taking deep breaths at the same time. If the purpose is for healing shoulder pain or improving chronic dysfunction or treating diseases of respiratory system and cardiovascular system, then embrace your head with both hands, or cross your hands behind the neck at the 4th and 5th cervical vertebrae, and extend the elbow. In this case. you can swing as a fish is swimming. Furthermore, for those wanting to tone breasts or abdomen, take the same posture, so that you can throw out your chest and tone the area. If you feel uncomfortable with this posture to do the exercise, especially when you extend your knees, or if you have dizziness, you may change the posture accordingly. You can reach the same effect if you close and bend your two knees; then incline to the floor with shaking.

There is another style for those with kidney diseases. You lie facing down, with two hands crossed in front of your brow, then shake as the frequency, the same result may be obtained. The above mentioned is the exercise by yourself or through the help of instrument. For some weak person or aged and even young kids,they are not used to the shaking frequency of the instrument. In this case, a helper is needed. The patient may lie on his back, the helper takes a kneeling posture. The patient's ankles lie on the helper's knees. The helper supports the soles with one hand. and presses the ankles 'with the other hand. With this posture, start the shaking all around. In that case, the patient produces a swing of the whole body starting from foot upward. A convenient method for the helper is hanging a rope with a loop from the ceiling. The patient's feet are rapped with thick towel and put into the loop. When the helper pushes the loop, it will automatically produce fish like whole body swinging.

For the beginner, take only three minutes for such exercise, and then increase gradually to 5, 7, and 10 minutes. With the adaptation period, it would not produce dizziness and other uncomfortable symptoms. During exercise. one should not keep any distracting thoughts, keep regular deep breathing, this is especially important for patients of respiratory and circulatory (cardiovascular) Systems. After exercise, remain still for 2 to 3 minutes, otherwise, standing upright after exercise produces severe dizziness, or even nausea feeling resulting from the blood volume in a large proportion in the relaxed blood vessels, whereas the blood supply to the brain is comparatively insufficient so to speak. After exercise, one should take a drink of water, it can be rapidly absorbed to compensate blood volume, and also make your stomach feel comfortable.

For those with vascular or respiratory disease as well as those with hypertension or hypo tension, the increase of amount of exercise should be gradual. The rest for stabilization after exercise also should be prolonged. As the recovery function of elasticity, dilatation and constriction of blood vessels are not the same as a healthy person, so they have to wait a few minutes more. The best time to do such exercise is 1.5-5 hours after meal. One should never do such exercise right after a substantial meal The shaking of a full stomach could produce nausea and vomiting, and indigestion and ptosis of the stomach in the long run.

If the purpose of one's exercise is to reduce weight, tone the breast or reduce the waistline, you should consciously throw out your chest and tighten your abdomen, so that to tighten the ligament for abdomen and breast. At the same time, you can do other accessory exercises such as calisthenics. swimming, etc.

The room where you do the aerobic exercise should have good ventilation, with moderate temperature, so that you would not wear too much clothes, and it is much better if the room is carpeted.