The 70% Rule
In any exercise, first estimate what 100% of your physical capacity is in terms of range of movement or time of practice; that is, how much your body can actually stretch and how much your body can endure before it collapses. Once you determine this, you then only move or practice to 70% of your capacity. This percentage is not rigid, and the appropriate amount could be anywhere from 60 to 80%, depending on your condition. If people were totally sensitive and aware of all their physical limitations, there probably wouldn’t be much of a need to mention this rule. The principle upon which the 70% rule is based is that development must begin by considering your weakest link. Do not seek maximum performance, as that quest may both damage the weak link and cause the whole system to contract and tense up.
The “Give 100%” Attitude is Dangerous.
Commonly when people try to give 100%, they inadvertently go to 110 or 120% of their body’s maximum capacity, which results in injury, sometimes slight and sometimes severe. We’ve all heard of the beginning runner who goes out on his first day knowing he needs to warm up. He stretches his legs, starts running, reaches 100% of his capacity without knowing it, and when he decides to go a little further (“more is better”) he pulls his hamstring.
Another factor is at work here. At 70% of your perceived performance level, you can throw 100% of your energy and effort into developing what you are practicing. Yet as you approach 100% of capacity, the body will subconsciously react with fear to potential damage. This fear is a necessary and natural survival mechanism, and even without your awareness, your body and mind will tense up in response to it. Since two of the fundamental purposes of the core exercises are to develop deep relaxation and reduce stress in the body, this 100% attitude is counterproductive.
Many athletes will overtrain to win, resulting in permanent damage to their bodies. This is opposite to the principles of the Core Exercises, which aim to make your body work in a more relaxed, efficient, and healthy manner for the rest of your life. The more you practice them, the more energy you have—so long as you keep within the 70% rule. The 70% rule prevents people from becoming heroes at the expense of their bodies.
Moderation protects old injuries.
Many people with weak knees, bad ankles, or old injuries (which they may even be unaware of), will find that keeping to this principle of moderation will save a lot of physical pain and bodily damage, whether doing Chi Gung or any other type of exercise. The majority of Americans do not have a regular exercise regimen, and therefore try to do everything in the first week, or even the first day. Now the one thing all athletes know is that you often do not know what injuries have occurred until the next day. The purpose of the 70% rule is to prevent injuries before they occur.
It has been my experience, having taught thousands of people, that whole lot of people ignore these safety warnings even after several injuries! It is my hope that you will re-read the 70% rule at least three or four times, and take note of when your body speaks to you. It would prefer that you didn’t damage it.
This excerpt from “Opening the Energy Gates of Your Body” is reprinted by permission from the author, BK Frantzis, Energy Arts, Inc. http://www.energyarts.com
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The “Give 100%” Attitude is Dangerous.
Commonly when people try to give 100%, they inadvertently go to 110 or 120% of their body’s maximum capacity, which results in injury, sometimes slight and sometimes severe. We’ve all heard of the beginning runner who goes out on his first day knowing he needs to warm up. He stretches his legs, starts running, reaches 100% of his capacity without knowing it, and when he decides to go a little further (“more is better”) he pulls his hamstring.
Another factor is at work here. At 70% of your perceived performance level, you can throw 100% of your energy and effort into developing what you are practicing. Yet as you approach 100% of capacity, the body will subconsciously react with fear to potential damage. This fear is a necessary and natural survival mechanism, and even without your awareness, your body and mind will tense up in response to it. Since two of the fundamental purposes of the core exercises are to develop deep relaxation and reduce stress in the body, this 100% attitude is counterproductive.
Many athletes will overtrain to win, resulting in permanent damage to their bodies. This is opposite to the principles of the Core Exercises, which aim to make your body work in a more relaxed, efficient, and healthy manner for the rest of your life. The more you practice them, the more energy you have—so long as you keep within the 70% rule. The 70% rule prevents people from becoming heroes at the expense of their bodies.
Moderation protects old injuries.
Many people with weak knees, bad ankles, or old injuries (which they may even be unaware of), will find that keeping to this principle of moderation will save a lot of physical pain and bodily damage, whether doing Chi Gung or any other type of exercise. The majority of Americans do not have a regular exercise regimen, and therefore try to do everything in the first week, or even the first day. Now the one thing all athletes know is that you often do not know what injuries have occurred until the next day. The purpose of the 70% rule is to prevent injuries before they occur.
It has been my experience, having taught thousands of people, that whole lot of people ignore these safety warnings even after several injuries! It is my hope that you will re-read the 70% rule at least three or four times, and take note of when your body speaks to you. It would prefer that you didn’t damage it.
This excerpt from “Opening the Energy Gates of Your Body” is reprinted by permission from the author, BK Frantzis, Energy Arts, Inc. http://www.energyarts.com
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