五、太极拳的健身原理及功效

Health Theory and Efficacy of Taiji Quan

关于太极拳对健康的影响，北京医学院早在20世纪60年代就发表了《从医学看太极拳》的文章，文章分别从练太极拳的老人组、不练太极拳的老人组及敬老院的老人组，进行了系统的医学检查和对照比较。结果证明，在体格发育，心脏血管系统、呼吸系统、骨骼系统的结构形态与机能情况等各方面，练太极拳的一组指标好，老年性变化的程度也低。

For the influences of Taiji Quan to the health，Beijing Medical University published the article of“Through Taiji Quan from a Medical View”in 1960s.They conducted systematic medical examination and comparison on three groups of aged people：one group practiced Taiji Quan，one group did not practice Taiji Quan and the other group was from the geranium.The results demonstrated that the group practicing Taiji Quan were better in indicators and had lower degrees of senile changes on aspects of structural forms and functional situation of physic growth，heart and vein system，respiratory system and skeleton system.

（一）太极拳的动作姿势有利于气血运行 The movements and postures of Taiji Quan are good for qi-blood circulation

太极拳的动作姿势要求身体的各个部位须保持一定的弧形或圆，便于身体各部位肌肉放松，这种身体姿势有利于经络与气血舒畅地运行，不易造成运动性的局部受挤压而产生组织器官缺氧，因此，太极拳是健身运动中最为理想的有氧代谢健身内容之一。

Movements and postures of Taiji Quan require all parts of the body to keep in a certain curve or circle，so as to relax muscles of all parts of the body.The body postures help circulation of meridians and collaterals and qi-blood，which is difficult to cause the exercise local compaction and generate the lack of oxygen of tissues and organs.Therefore,it is one of the most ideal contents of aerobic metabolism fitness.

（二）太极拳的技术特点有利于新陈代谢 The technique characteristics of Taiji Quan are good for metabolism

太极拳技术运动特点决定了太极拳运动为运动量适中的健身运动。据有关实验证明，一般练习者，以24式太极拳为例，平均运动量在110～130次/分心率。适中的运动量使机体新陈代谢处于适宜状态，无论是能量物质的供应，还是代谢产物的排放都在一个比较有序的状态下进行。研究表明，太极拳练习后血液气体成分会产生良性改变，氧饱和度、氧分压增加，二氧化碳分压、呼吸指数有所下降，说明太极拳练习时对氧的利用率提高，增强了机体氧代谢和能量的储存，促进了心血管系统机能提升，对有机体产生了保健功效。

The technique characteristics of Taiji Quan have determined that Taiji Quan is a physical exercise with moderate exercise amount.The relevant tests have proved that when practicing the 24-style Taiji Quan，the heart rate is 110～130 times per minute at average exercise amount.The moderate exercise makes the metabolism of organism be in suitable status，no matter the supply of energy materials or emission of metabolic products are conducted under a relatively ordered status.The research indicated that after practicing Taiji Quan，the gas components in blood generated benign improvement，the oxygen saturation and oxygen differential pressure increased，the differential pressure of carbon dioxide declined，and the breath indicator declined，which illustrates that improvement of the oxygen utilization ratio during practice of Taiji Quan has enhanced the aerobic metabolism and storage of energy，prompted functions of the angiocarpous system，thereby generating efficacy of health care to the organism.

（三）太极拳意念配合有利于中枢神经保健 The coordination of will of Taiji Quan is beneficial for health care of central nervous system

太极拳运动过程中特别强调意念与动作的协调配合，配合的水平反映着中枢神经系统的协调程度。长期进行太极拳练习可有效地促进中枢神经系统灵活、协调、有效地支配动作，使练习者心情舒畅、忘我怡神。中枢神经系统的机能改变同时诱导植物神经机能提高，使心肺功能更好地适应机体需要。

Taiji Quan specially emphasizes on the coordination of the will and movements.And the level of coordination reflects the coordination degree of the central nervous system.Long-term practice of Taiji Quan can effectively promote the flexibility，coordination and efficacy of the central nervous system，and the practicers will feel relax,selfless and comfortable.The functional improvements of the central nervous system can change and guide the improvement of the automatic nervous functions，thereby preferably making the functions of heart and lungs adapt to the organism requirements.