how many times a day?

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    I know that it is suggested that one does 20 repetitions max. But I was wondering is there a limit to the times a day one can practice?




    The only limit to the number of times per day that you can practice is your own 70 percent for any particular day. Similarly you can do as many sets of 20 in a row as your 70 percent on any day allows. Just remember that there are two aspects of the 70 percent principle, what you feel when you are practicing and what you feel later, even up to a day later. Sometimes you’ll notice you’re straining while you’re practicing. At other times, you won’t know you did too much until your body or perhaps your emotional or mental states “complain” to you later. When you feel either type of strain, you know you did too much that day.

    Generally, it’s important to steadily and gradually build up over the weeks and months your number of repetitions, sets, or times a day that you practice.





    Hi Bill, around this same topic.

    It was mentioned in the course that some folks in China did D and T several hours a day to heal something.

    Now if I want to build a practice and do it let’s say 30 minutes a day in the morning… Do you recommend to do a full sequence with let’s say 20 reps for each of the seven move then cycle right way with another similar sequence until I hit 30 minutes or do you recommend to increase the numbers of reps as well to let’s 30-40 to make each set longer as well?

    I am only at week 4 but I am planning to hit the 30 minutes mark once I am done.

    Evening time: is D and T a chi-kung that can be practiced shortly before going to bed or is a form that tends to pump up the energy quite a bit in general?

    I am sure it can vary a bit from folk to folk but I guess there should be a pattern, just like doing some jogging before going to bed will crank up the cortisol and will make falling asleep more difficult.





    Eric, I’m sorry that I missed this post before now.

    The way to build up a longer practice is to first build up to being able to do a full set of 20 repetitions of each movement. Note how long this takes you. For example, let’s say it take you 15 minutes. To do more, you would finish the 20 repetition set, and then do another set, but this time a set of at least 4 repetitions of each. Note how long this takes you and add that time to that for your full set, which in this example would be 15 minutes plus the time for your set of 4 (or 6 or 8, etc.). I recommend that you always do a set of at least 4 repetitions – or better yet 6 – because to do a set of 2 repetitions of each movement isn’t long enough.

    To get a longer practice time, you can also spend time before you do your sets on supplementary exercises like tracing the pathways of a particular move, doing “pieces” of moves as we do in this course, or doing multiple repetitions of a single move. I usually call such activities “training”, and the time you spend on these counts toward your overall practice time. After you do these you always want to finish with a set, preferably a full one, to balance your system’s energies.

    As for when to practice, this becomes a matter of personal preference. Some people I know love to practice just before bed because it soothes and relaxes them. Others do it first thing in the morning because it picks up their energy so much. Experiment and find out what works better for you.




    Thanks for posting Paul, and for replies Bill

    Its good to read :) x x



    Regarding building chi: I wonder what modifications to the movements to help increase chi. I am feeling quite fatigued a lot and do not recover even sleeping. Are there modifications to the movements that would help build chi? Are there movements that would be better left off that tend to through off chi?

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