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Standing post training

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    Standing post training

    Interesting info:

    An interesting thread:

    Tim Cartmell wrote:

    "Since walking the circle while holding postures is referred to as "Xing Zhuang" (moving post) and stance keeping is "Zhan Zhuang" (standing post) it's apparent that the Chinese view the two practices as of the same training methodology. Personally, I think there is benefit to practicing both methods. In most schools of Ba Gua Zhang, although emphasis is placed on the Xing Zhuang, there is also at least one or two stationary postures that are practiced. In the Gao style, practitioners often stand in the "Guard" posture, "Xian Tian Zhuang" or Pre-Heaven Posture (the basic circle walking position) as well as a variation of the San Ti Posture of Xing Yi Quan, called "Hou Tian Zhang" or the Post-Heaven Posture. I think that spending some time on stationary postures is very beneficial no matter which style is practiced.

    Xing Zhuang cultivates the ability to hold the upper body in a unit (correct alignment) and to focus the intent through a particular posture while in constant motion around an opponent.
    Zhan Zhuang cultivates the same type of power while emphasizing stability. So basically the two variations of post training emphasize stability and focus of power and intent while staionary and while in motion."


    "Forty five minutes is the overall maximum length of time I recommend for standing. It's based on the teachings of the Yi Quan school of stance keeping (at least as taught by my teacher Gao Liu De, whose teacher was a student of the founder). The logic for the 45 minute limit is based on the same law of diminishing returns that applies to all other forms of exercise. For example, when it comes to aerobic exercise, most experts agree that it takes a minimum of 12 minutes of continuous exercise at the individual's target heart rate to produce a training effect (improvement in CV endurance). After about 30 minutes of CV training, the training effect drops dramatically. So you will get 100% benefit (improved CV output) from 30 minutes of aerobic activity but considerably less improvement for exercise continuing past a half hour mark. The same principle applies to lifting weights. There is an optimal amount of productive exercise beyond which further training becomes counterproductive (it becomes overtraining, which is a form of negative stress).

    So the trick for all types of physical training is to find the correct amount of positive stress, the amount that will result in a maximum increase in the particular variable you are aiming to improve, without doing too much (overtraining), which ultimately results in negative stress and a decrease in output. Why 45 minutes of standing? As far as the actual science goes, I couldn't tell you. It was the length of time the founder of Yi Quan and his first students felt (through trial and error) produced the optimum training effect without over-stressing the body. It's also important to note that 45 minutes was the goal to work up to, gradually, over time.

    Maybe the best way to determine how long you should stand is to increase the length of time gradually until you feel you are no longer making marked gains in strength, endurance and focus, or, you feel consistently tired and sore, or stale mentally (symptoms of overtraining)."


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