Table 1 Cardio Tai Chi program schedule. All sessions started and ended with a 5-minute period of warm-up and cooldown using the Tai Chi stances. The intensity of the sessions was distributed as follows: three repeated sections in Level #1 (3 intervals of fast pace movements lasting 90 s), four sections in Level #2 (4 intervals of fast pace movements lasting 90 s), and five sections in Level #3 (5 intervals of fast pace movements lasting 90 s).
Task duration (mm:ss) | Intensity | Tai Chi stances | ||
|---|---|---|---|---|
Level 1 (Classes 1 to 3) | Level 2 (Classes 4 to 6) | Level 3 (Classes 7 to 10) | ||
05:00 | Warm-up | Stretching exercises | Stretching exercises | Stretching exercises |
00:30 | Moderate | Cross hand | Cross hand | Cross hand |
00:30 | High intensity | Jumping rooster | Playing fiddle | Catching bird |
00:30 | Moderate | Jumping rooster | Side kicking | White crane |
00:30 | Slow down | Jumping rooster/mapping mirror | Playing fiddle/mapping mirror | Catching bird/mapping mirror |
00:30 | Slow motion | Cloud hand | Open window | Embrace tiger |
00:30 | Break | Rest | Rest | Rest |
00:30 | Slow motion | Cloud hand | Open window | Embrace tiger |
Repetitions | - | 3 | 3 | 3 |
repetitions | repetitions, Level 1 | repetitions, Level 1 and 2 | ||
05:00 | Cool down | Deep breathing exercise | Deep breathing exercise | Deep breathing exercise |
Total time | - | 20:30 | 24:00 | 27:30 |