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Research on Taijiquan as a fitness exercise prescription in Journal of Jilin Institute of Physical Education Xu Fei Yang Huixin (Department of National Traditional Sports, Harbin Institute of Physical Education, Harbin 150008, Heilongjiang, China) Effective fitness content is used in fitness exercise prescriptions. The method of combing was used to summarize the scientific research achievements of Taijiquan from three aspects: the intensity of Tai Chi exercise, the influence on heart-lung function and its anti-aging fitness effect. First: Xu Fei (1981-), female, Heilongjiang, master, lecturer, research direction: traditional sports health and folk sports. The road to aging. Just before the age of 25, the body can recover on its own; after the age of 40, bodily functions begin to really decline. “As the age increases, the decay of tissues and organs gradually accelerates. After middle-aged and elderly, the physiological degenerative changes prompt people to pay attention to their own health and hope to find a scientific and effective fitness program and exercise method. Originated in China Tai Chi emphasizes the coordination and unity of the limbs, and also pays attention to the close cooperation of breathing and ideas. It is an effective means for mass fitness and physical therapy rehabilitation, especially among middle-aged and elderly people. Research shows that Tai Chi is a medium and small intensity exercise. , Can effectively improve the level of heart and lung function, with physical fitness, anti-aging effects, to meet the conditions as a fitness exercise prescription content.1 Tai Chi is a small and medium-intensity sports activities of moderate and small intensity are aerobic sports category, It is not easy to produce exercise fatigue, which is suitable for the physical condition of the middle-aged and the elderly, and it is the exercise intensity that they must choose to exercise.With the gradual development of the Tai Chi exercise in the entire body, more and more research workers from the heart rate, metabolism, The discussion of energy consumption and other angles provides evidence for the exercise intensity of Tai Chi. According to Zhou et al.'s tests, the maximum average HR of healthy 108-style Tai Chi Chuan is about 134 beats/min; the average energy consumption is 4.1 METs, which corresponds to an average oxygen uptake of 1. (14.5 ml/kg min- 1) This value is within the range of 3.0 to 5.9 METs of absolute moderate exercise intensity in the US published fitness exercise guidelines in 2008. Bai Xiaoling 0 believes Tai Chi is based on the heart rate and blood lactate response of Tai Chi athletes during training and competition. Boxing is a medium-intensity exercise, and the energy supply system intervenes between glycolysis and aerobic oxidation.LanC et al.H tested the heart rate and oxygen uptake of Yang Style Tai Chi Chuan in different age groups and found that young people The average heart rate of elderly men and elderly men was 14112, 132±9, and 120±10, respectively, and the percentage of heart rate reserves was 57.8±3.7%, 56.63.4%, and 55.1 3.1%; while the average heart rate of three women was 136 ± 10,126±11 and 115±12, accounting for 52.72.8% of the heart rate reserve, 51.5 persons 2.6% and 50.32.9%, which further proves that Tai Chi is an aerobic exercise program, and the exercise intensity is at different ages The crowd has a phase In addition, some studies have found that during Tai Chi exercise, the relative aerobic metabolic intensity and energy consumption of Tai Chi can be effectively controlled through the adjustment of posture. Chen Wenhe measured VO2 during the study of the 108 Tai Chi “cloud hand†movement. Rf, VE/VO2, and VD/VT (the ratio of dead space to tidal volume).Subsequent subjects were allowed to perform the submaximal intensity exercise corresponding to the Tai Chi average V02. Comparison of the two sets of data revealed that Tai Chi exercise VO2, Rf, VE/VO2, and VD/VT were all lower than those of the brake test.The amount of minute ventilation in Tai Chi exercise was significantly higher than that of bicycle exercise.The conclusion is drawn that Tai Chi is more effective in improving lung ventilation than exercise of equal intensity. Features. 3 Anti-aging effects of Tai Chi Chuan The aging of the body is a complex physiological process. It is manifested in the decline and aging of the body's cardiopulmonary system, motor system, and immune function. Tai Chi exercise is a form of comprehensive physical activity with physical and mental health. It is a form of comprehensive physical activity with physical and mental support. It slows down the aging process of the body through a good promoting effect on human body functions. 3.1 The effect of Taijiquan on the balance function of the middle-aged and the elderly The decrease in the balance ability of the middle-aged and the elderly has increased the possibility of them falling. Directly affect their physical and mental health. Studies have shown that the lack of physical exercise is one of the major risk factors for the decline in balance among the elderly and the elderly. Increasing physical activity can improve the balance function of the elderly. Jin Changlong et al.10 grouped middle-aged and elderly Taijiquan fans according to their ages, analyzed the ability to support one's feet and the amount of shake of the body's center of gravity, and explored the influence of Tai Chi exercises on the body's static balance. The results show that: Long-term Tai Chi exercises help prevent the decline in the ability to stand on one foot, and to a certain extent prevent the reduction of balance performance. Research by Li Jingxian and others has shown that the slow, multi-angle (advance, retreat, side-shift, etc.) movements in the Tai Chi movement process may be the possible cause of prevention of falls in middle-aged and old people. Ramachandran AK et al.111 also confirmed this in a comparative study of Tai Chi exercisers and non-exercises. That is, Tai Chi exercisers have a longer duration of single leg support when crossing obstacles; Steps such as lowering the risk factors in the walking process. Loss of muscle strength in the lower limbs is extremely harmful to the elderly and will increase the risk of falls. Yao Yuan et al.12 standardized and quantitatively measured the knee flexor and extensor muscle strength of 65 to 70-year-olds. The results showed that the 16-week Taijiquan intervention had an obvious effect on strengthening the strength and stamina of the quadriceps and hamstrings in the elderly, and strengthened the lower limb muscle strength of the elderly. This may also be one of the mechanisms by which Tai Chi can improve his balance. Bai Xiaoling, Jia Jinbang, Liu Bai, et al. Research on Maximum Aerobic Capacity and Individual Vent Valve of Excellent Tai Chi Athletes in China . Journal of Beijing Sport University, 1997, 20(2):46-51. Chen Wenhe, Zhao Kesheng. Tai Chi exercise energy consumption and nail wrinkle microcirculation changes. Journal of Shanghai University of Sport, 1981, 8(2): 1-7. 5 Sha Kaihui, Liu Tonggang, Liu Ban. An Ultrasound Study on the Effect of Tai Chi Exercise on the Elderly Heart . Practical Geriatrics, 2006, 20 Road Light. Effects of Tai Chi Chuan as an Exercise Prescription on STI and Hemodynamic Parameters of Obese Students before and after PWC150 Test . Shandong Sports Science and Technology, 2005, 3 (Liu Yitao, Ma Xiaoping. Follow-up survey on the anti-aging effects of Taijiquan. Chinese Clinical Rehabilitation, 2003, 12 Jin Changlong, Ban Yusheng. The effect of Taijiquan on the static balance of middle-aged and elderly people. Shanghai Institute of Physical Education Journal of 2005,29 Yao Yuan, Yang Shudong.Study on the effect of Tai Chi exercise on the muscle strength of the lower limbs of the elderly.Chinese Journal of Sports Medicine, 2003,22(1):75-77. Liu Liping, Li Lei, Zhao Lirui, et al. Effects on the immune function of middle-aged and elderly women.Chinese Journal of Clinical Rehabilitation, 2005,40(9) Liu Jing, Chen Peijie, Qiu Yixiang.The influence of long-term Tai Chi exercise on middle-aged and elderly women NKT cells.Chinese Journal of Sports Medicine, 2007,26(6) ): 738-739. 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Tai Chi as a Prescription for Fitness Exercises Study Date:2017-05-10 15:57