TaiChi and You: Is cross-training beneficial or harmful for Tai Chi

Cross-training involves the concept of adding additional training elements beyond one’s sport or athletic activity for the purpose of improving overall fitness and to some extent skill. This concept has received a lot of attention in the martial arts, and one wonders whether Tai Chi practitioners may benefit from cross-training. Of itself, Tai Chi offers a balanced system of fitness with its stretching and forms, stances, qi gong, and emphasis upon internal power. The focus however, is upon rhythm, timing, smoothness of movement, the ability to draw upon and use the power of the opponent against himself, rather than brute force and excessive use of energy. Despite this, cross-training may still be beneficial to the Tai Chi practitioner. For although Tai Chi is to some extent aerobic, it is certainly less demanding (though not less effective) than other sports and martial arts as a result of its emphasis, particularly in Yang style, upon slow movements. As such, it may not be a bad idea to cross-train Tai Chi with such activities as running, swimming, biking, or some other related aerobic activity. This would not only help to improve health, but also concentration and the ability to endure long sessions without exhaustion. Furthermore, a moderate amount of strength training (2-3 times a week) does more than just strengthen the body. It can also improve balance, flexibility (so long as one maintains a full range of motion), and help to counteract the deteriorating effects of aging upon the bones.

Despite the benefits of cross-training, there are however a few things to watch out for. A general rule of thumb for martial arts is to avoid bodybuilding techniques. This means high amounts of hypertrophy (increased muscle growth) and specialized development of muscle groups for competitions. Training this way tends to disrupt the integrity of muscle connections throughout the body, which is a no-no for Tai Chi. Strength training should focus on total body exercises such as pull ups, squats, bench press, etc., in order to attain overall bodily conditioning. Further, varying aerobic activities will help to prevent such problems as overuse and injury, boredom, and the tightening of muscles (which too much running and biking can do), leading to decreased flexibility. For example, one could run on Monday and swim on Thursday, the next Monday take a brisk walk, and on the next Thursday go for a bike ride.

Cross-training is then a helpful complement to Tai Chi practice, so long as it is done in moderation. With this in mind, there are a few remaining points to consider:

1. Cross-training should always be complementary to Tai Chi practice – it should never take the place of it.
2. Start out light, weight training once or twice a week with an aerobic activity of your choice, gradually building up to suit your needs and schedule.
3. Never over do it. Your not training for the Mr. Olympia contest or a marathon – your goal should be improved health and skill for Tai Chi.
4. Finally, make it fun and refreshing. Run in the park, swim in the ocean, do calisthenics outside. Be creative and enjoy!