WHY METAROBICS?
Exercises such as Tai Chi and Qigong have been around for a long time. Research supports a wide range of benefits for a variety of chronic conditions. Yet these exercises are practiced by a small minority of the population. One of the primary barriers identified during a national expert meeting, conducted by the National Council on Aging, is a lack of understanding of how and why these exercises provide such a variety of benefits, beyond “Qi,” usually defined as “Vital Energy.” This has been identified as a barrier to the adoption of Tai Chi for those who desire a more specific answer, as to how and why exercises such as Tai Chi would be of benefit (as stated by a survey respondent – “It looks like they are waiving their hands around for no reason”). Another barrier identified was a lack of user friendly classes for older adults, and for those with chronic conditions.
With the wide range of chronic conditions which exercises such as Tai Chi benefits, it is critical to research, support and promote an evidence and theory based perspective of these exercises. The term Metarobics (alternatively Metaerobics), is based on over five years of research and investigation, and provides a good fit within the Aerobic and Anaerobic categories of exercise. Since there is no category for which these exercises currently fit, many sources state that exercises such as Tai Chi may qualify as “low impact aerobics.” But many of these exercises are performed stationary, with almost no increase in heart rate. Even the more dynamic forms are performed slowly, and the heart rate does not increase to what could be considered aerobic levels, according to a review published by Dr. Lee and others in the British Journal of Sports Medicine (Is tai chi beneficial for improving aerobic capacity? A systematic review).
To facilitate adoption of these exercises in the general public, it is important to develop a testable and relevant theory based perspective. Metarobic Theory does this, [related to unique and measurable effects on enhanced blood oxygen saturation, diffusion, and oxygen based metabolism). Metarobic Theory can provide a basis for further understanding of the various mechanisms of action, and for the effective promotion of breath focused relaxation forms of Tai Chi, Qi Gong and Yoga (and possibly even walking, since in many ways, walking, particularly with a focus on the breath, may be closer to a Metarobic versus Aerobic exercise). Following are charts which support the importance of promoting a Metarobic or similar view of these exercises, as well as a note by Bill Douglas (founder of World Tai Chi and Qigong Day, and noted author):
With the wide range of chronic conditions which exercises such as Tai Chi benefits, it is critical to research, support and promote an evidence and theory based perspective of these exercises. The term Metarobics (alternatively Metaerobics), is based on over five years of research and investigation, and provides a good fit within the Aerobic and Anaerobic categories of exercise. Since there is no category for which these exercises currently fit, many sources state that exercises such as Tai Chi may qualify as “low impact aerobics.” But many of these exercises are performed stationary, with almost no increase in heart rate. Even the more dynamic forms are performed slowly, and the heart rate does not increase to what could be considered aerobic levels, according to a review published by Dr. Lee and others in the British Journal of Sports Medicine (Is tai chi beneficial for improving aerobic capacity? A systematic review).
To facilitate adoption of these exercises in the general public, it is important to develop a testable and relevant theory based perspective. Metarobic Theory does this, [related to unique and measurable effects on enhanced blood oxygen saturation, diffusion, and oxygen based metabolism). Metarobic Theory can provide a basis for further understanding of the various mechanisms of action, and for the effective promotion of breath focused relaxation forms of Tai Chi, Qi Gong and Yoga (and possibly even walking, since in many ways, walking, particularly with a focus on the breath, may be closer to a Metarobic versus Aerobic exercise). Following are charts which support the importance of promoting a Metarobic or similar view of these exercises, as well as a note by Bill Douglas (founder of World Tai Chi and Qigong Day, and noted author):
THE DEVELOPMENT OF AEROBIC EXERCISE
Forty-five years ago few people ran, biked or did any kind of aerobic exercise. Exercise was considered exercise. Dr. Ken Cooper, a military doctor, observed that those who looked most fit (weight lifters) had poor endurance on the treadmill, compared to those who biked or ran. He noted differences in heart rate, and coined the term “Aerobic” exercise. The publication of his book sold over 30 million copies, and launched the aerobic industry and revolution. Promoting a Metarobic perspective of exercises such as Tai Chi may have a similar effect, as a valid and effective form of exercise for a variety of chronic conditions. Below is a list showing potential impact of the promotion of a Metarobic perspective on the leading causes of death in the United States (2013), based on the popularization of aerobic exercise (which resulted in a 25% decrease in cardiovascular deaths). Research presented in Dr. Gryffin's forthcoming book "Mindful Exercise: Metarobics, Healing, and the Power of Tai Chi" supports Metarobic benefits for all of the following conditions:
Heart disease (all causes): 611,105 deaths, 25% reduction = 152,776 potential lives saved (Primarily from benefits for high blood pressure, and enhanced circulation).
Cancer: 584,881 deaths, 25% reduction = 146,220 potential lives saved (Current research supports benefits for complimentary care, and potential direct benefits on cancer treatment related to effects on hypoxia).
Chronic lower respiratory disease: 149,205 deaths, 25% reduction = 37,301 potential lives saved. (Enhanced breathing and oxygen use is a hallmark of Metarobic exercises. Secondary benefits may arise from effects on smoking cessation as a mindfulness based practice).
Accidents: 130,557 deaths, 25% reduction = 32,639 potential lives saved (Primarily from benefits for balance. Death from falls is the leading cause of accidental deaths in older adults).
Stroke: 128,978 deaths, 25% reduction = 32,244 potential lives saved. (See notes for heart disease above).
Alzheimer's Disease: 84,767 deaths, 25% reduction = 21,191 potential lives saved. (Not much is known regarding causes of Alzheimer’s and Dementia, but preliminary research supports potential benefits).
Diabetes: 75,578 deaths, 25% reduction = 18,894 potential lives saved. (Initial research indicated benefits are primarily related to quality of life and enhanced control of diabetes. Promising new research indicates possible more direct benefits).
Influenza and Pneumonia: 56,979 deaths, 25% reduction = 14,245 potential lives saved. (Primarily related to enhanced immunity, due to increase in T-Lymphocytes).
Kidney Disease: 47,112 deaths, 25% reduction = 11,778 potential lives saved. (Related to enhanced micro-circulation)
Suicide: 41,149 deaths, 25% reduction = 10,287 potential lives saved (Through awareness and mindfulness based aspect, as well as effect on positive mood).
Total: 2,596,993 deaths, 25% reduction = 649,248 potential lives saved each year.
METAROBICS AND THE DIFFUSION OF INNOVATIONS
Everett Rogers wrote the seminal work “The Diffusion of Innovations.” The second most cited book in the social sciences, and a hallmark in the field of business, Rogers’ work documents the stages of adoption of any new innovation. One of the primary barriers to the promotion and adoption of Tai Chi in the public, according to diffusion theory, is the narrow target audience (the Innovators, those willing to try new and innovative things). As noted above, vague and ambiguous mechanisms of benefits (i.e. “Qi” as vital energy), and the lack of user-friendly formats, has been identified as the primary barriers to the later adopter categories. Traditionally, Tai Chi can take years to learn. The theory and method of practice, related to Metarobics, addresses these barriers, and offers a prime opportunity to popularize these exercises in the general public. According to Diffusion of Innovation Theory, it is imperative to develop a relevant and user-friendly understanding of exercises such as Tai Chi, in order for these exercises to become adopted on a wider scale, beyond the Innovator Category.
REVIEWS ON THE IMPORTANCE OF A METAROBIC UNDERSTANDING, FROM "MINDFUL EXERCISE: METAROBICS, HEALING, AND THE POWER OF TAI CHI"
“Peter Anthony Gryffin eloquently merges two of the best things You can do for your body and mind—meditation and exercise—into a single daily regimen that may well lead to a new definition of optimal well-being.”
—Rudolph E. Tanzi, PhD, professor of neurology, Harvard Medical School; New York Times best-selling author of The Healing Self
“Mindful Exercise lays a foundation from a Western perspective of how and why tai chi and similar exercises can benefit a wide range of conditions. Peter Anthony Gryffin’s approach will bring wider appeal to these profound practices without denying their cultural roots. Over 120 studies are presented, supporting his research of metarobic effects, while more than fifty case stories give the book a personal approach. This book does an excellent job of presenting a physiological understanding of tai chi and other mindful exercises, laying the foundation for a new area of study in the field of health and fitness. If you suffer from a chronic condition, Mindful Exercise offers new avenues to health to discuss with your doctor. And if you seek a powerful tool from an ancient tradition for enhancing your longevity, this may be it. Mindful Exercise and the Metarobic approach opened my eyes, and they can open yours too.”
—Dr. John Day, cardiologist and medical director of Heart Rhythm Specialists at Intermountain Medical Center in Salt Lake City, Utah; author of The Longevity Plan
“It is great to see a tai chi practitioner with a clinical background taking a new approach to this traditional exercise. [Peter Anthony Gryffin’s] work will contribute to the development of tai chi for people’s benefit.”
—Paul Lam, MD, author of Teaching Tai Chi Effectively; founder of the Tai Chi for Health Institute
“This book is a landmark melding of East and West and the art of tai chi. For too long, the understanding of this unique form of exercise and healing has been obscured by divergent schools and secretive practices. Mindful Exercise combines testimonials, a wide range of research, and dedicated original writing. It respectfully conveys a modern approach to an ancient art. This is an important book for anyone thinking of starting a tai chi practice or for practitioners who want to understand the therapeutic potential of this meditative training.”
—Deng Ming-Dao, practitioner of xingyiquan, baguazhang, and taijquan; author of numerous books including 365 Tao: Daily Meditations
“Peter Anthony Gryffin does an excellent job of blending Eastern forms of exercise and energy work with Western science and modern medicine. This book is a compelling read for those interested in boosting their health and wellness in our modern time.”
—Lee Holden, qigong teacher; PBS favorite presenter; author of numerous books and videos including Introduction to Qigong Exercises
“Dr. Gryffin does an excellent job of highlighting the science behind the ‘mind-body connection.’ As the fitness director for a very large retirement community, I have found tai chi to be a very important and valuable component of our wellness curriculum. This book validates all the well-known and sought-after tai chi benefits. We highly encourage our residents to participate in tai chi for all of the fall-risk reduction and stress-relieving benefits. I am now able to articulate the outcomes of Metarobics and why ‘the unique way the body responds in relationship to oxygen during slow relaxed movements’ is so important to overall health. I highly recommend this book to anyone who teaches or administers wellness programs. The evidence from Dr. Gryffin’s case studies is extremely provocative and very inspiring.”
—Cammy Dennis, fitness director of On Top of the World (A 55+ active adult community)
“Mindful Exercise is a masterful work that fills gaps in our knowledge base of tai chi and answers important questions. Tai chi and qigong players know that they feel wonderful after a class. They have minimized and even eliminated various ache and pains, both physical and emotional. In Mindful Exercise, Dr. Gryffin gives us the ‘why.’ Why is it that simple movements coupled with focused breathing help us with so many health benefits? His answer: Metarobics. Using dozens of stories of people who have had their lives enhanced by tai chi and qigong, Mindful Exercise helps us understand Metarobics. We can now understand how the relaxed body, aided by abdominal breathing, enhances our health in a variety of ways. Students of tai chi and qigong, as well as other mind-body disciplines, will find Mindful Exercise an important work to add to their personal libraries. Instructors of the healing arts will add to the value of their classes by sharing the information in Dr. Gryffin’s eye-opening work. I know I will.”
—Arthur Stalbow, tai chi qigong instructor, On Top of the World Community, The Ranch Fitness Center, Stone Creek Community, Cherrywood Community, Health 2 You Senior Fitness. Ocala, Florida
“This book will awaken the interest of readers and provide motivation to seek mindful exercises to benefit their health. Mindful Exercise is easy to read with powerful information that can have a life-lasting impact. I am certainly motivated to find a tai chi class in my community.”
—Guillermina Solis, PhD, APRN, FNP+C, GNP-C University of Texas at El Paso School of Nursing
“Metarobics is a new spin on validated evidence-based research on the healing abilities of tai chi, qigong, and yoga. This approach is excellent. [Peter Anthony Gryffin’s] research and anecdotal vignettes supporting these practices will have a positive impact on health, with the idea of oxygen perfusion being a vital component for their healing abilities.” —Denise DeForest Pastoor, MEd, APRN, CS, CHTP/I, CWP, RYT
“Dr. Gryffin presents an understandable Western perspective on tai chi, qigong, yoga, and other Eastern disciplines. The language and the argumentation used to explain the benefits of these disciplines from an Oriental perspective have been, in many cases, something quite mysterious and difficult to verify from the Western perspective. The advantage of Metarobic theory is that it can be accompanied by a fairly simple system of testing: the use of an oximeter during the execution of these exercises. The finding that a ‘metabolic’ or Metarobic mode of doing these exercises directly affects the oxygenation, oxygen diffusion, and metabolism of the body is in itself very important. Mindful Exercise establishes the relationship between hypoxia, oxygen diffusion, and the evolution of different diseases such as cancer, heart disease, arthritis, diabetes, and more.”
—Dr. Juan Carlos Cernuda, professor of educational sciences at the National University del Litoral, Parana, Argentina; author
“Dr. Peter Anthony Gryffin’s theory of Metarobics—a new category of exercise that focuses on a dynamic state of relaxation and enhanced respiration found within the slow movements of tai chi, yoga, and qigong—may provide a key to preventing and fighting various illnesses and degenerative diseases. In this unique book, Dr. Gryffin explains why Metarobics should be included along with aerobic exercise and strength training as vital elements to health and fitness. Mindful Exercise is an interesting and informative read for anyone interested in health, aging, and longevity.”
—Alain B. Burrese, fifth dan, Hapkido; best-selling author of numerous martial arts books
“I thought I already had a whole checklist of good reasons to practice and teach tai chi chuan. After reading the manuscript for Peter Anthony Gryffin’s new book, Mindful Exercise, I feel I’ve now added several additional and compelling reasons to that list. This book amounts to nothing less than a brilliant, and very welcome, treatise on its subject matter. Mindful Exercise; Metarobics, Healing, and the Power of Tai Chi casts new and important light and credence on tai chi and qigong, et al. as health and wellness disciplines that now enjoy a credible scientific basis to their long-standing empirical status. This book’s content is precisely what tai chi teachers have long been waiting for: a comprehensive body of mainstream evidence-based claims with the potential to shift both the reality and the public’s and medical community’s perception of tai chi from its former realm of New Age curiosity to a bona fide health and wellness resource.”
—John Loupos, MS, Hanna Somatics Education, tai chi instructor; author of numerous books including The Sustainable You
“A persuasive picture of tai chi’s healing effects bolstered by compelling data and enlivened by an array of personal testimonials. In this debut mind/body guide, a tai chi instructor details the unique physiological benefits of the technique’s slow-moving exercises. For tai chi instructor Gryffin, what has been ‘missing in the research’ in studies of the wellness/healing power of tai chi and similar exercises (qi gong, some forms of yoga, etc.) ‘was why these exercises were having such benefits.’ Here, he seeks to remedy this perceived gap by presenting research supporting his observations that, in conjunction with slow abdominal breathing, these kinds of exercises can relax the body and enhance blood oxygen saturation, diffusion, and metabolic function. Such enhancements create an ‘effect unique from other forms of exercise’ to prevent or combat hypoxia, a reduction in the amount of oxygen reaching various areas of the body, a condition that can lead to cancer; heart, kidney, and lung diseases; stroke; asthma; diabetes; and other chronic ailments. Given tai chi and similar activities are neither aerobic nor strength-based, Gryffin coins these exercises ‘Metarobics’ and asserts that they deserve the same kind of attention and uptick in popularity that aerobic exercises have achieved. Alongside his research discussions, first detailing the overall physiological effects, then going deeper into specific health conditions, Gryffin includes an array of first-person testimonials regarding these exercises’ lifesaving effects and psychological benefits. Debut author Gryffin, who holds a PhD in health and human performance from the University of Florida, makes a convincing case to draw more people to both practice and advocate for Metarobics. He includes an extensive reference list to support his assertions and is careful not to tout his ideas at the expense of traditional medicine; at one point, for instance, he notes that boosted oxygen around tumors allows for more efficient chemotherapy treatments. The various testimonials, some 50 in all, also support his cause while offering readers relief from the occasionally dry, repetitive detailing of data.” — Kirkus Reviews
—Rudolph E. Tanzi, PhD, professor of neurology, Harvard Medical School; New York Times best-selling author of The Healing Self
“Mindful Exercise lays a foundation from a Western perspective of how and why tai chi and similar exercises can benefit a wide range of conditions. Peter Anthony Gryffin’s approach will bring wider appeal to these profound practices without denying their cultural roots. Over 120 studies are presented, supporting his research of metarobic effects, while more than fifty case stories give the book a personal approach. This book does an excellent job of presenting a physiological understanding of tai chi and other mindful exercises, laying the foundation for a new area of study in the field of health and fitness. If you suffer from a chronic condition, Mindful Exercise offers new avenues to health to discuss with your doctor. And if you seek a powerful tool from an ancient tradition for enhancing your longevity, this may be it. Mindful Exercise and the Metarobic approach opened my eyes, and they can open yours too.”
—Dr. John Day, cardiologist and medical director of Heart Rhythm Specialists at Intermountain Medical Center in Salt Lake City, Utah; author of The Longevity Plan
“It is great to see a tai chi practitioner with a clinical background taking a new approach to this traditional exercise. [Peter Anthony Gryffin’s] work will contribute to the development of tai chi for people’s benefit.”
—Paul Lam, MD, author of Teaching Tai Chi Effectively; founder of the Tai Chi for Health Institute
“This book is a landmark melding of East and West and the art of tai chi. For too long, the understanding of this unique form of exercise and healing has been obscured by divergent schools and secretive practices. Mindful Exercise combines testimonials, a wide range of research, and dedicated original writing. It respectfully conveys a modern approach to an ancient art. This is an important book for anyone thinking of starting a tai chi practice or for practitioners who want to understand the therapeutic potential of this meditative training.”
—Deng Ming-Dao, practitioner of xingyiquan, baguazhang, and taijquan; author of numerous books including 365 Tao: Daily Meditations
“Peter Anthony Gryffin does an excellent job of blending Eastern forms of exercise and energy work with Western science and modern medicine. This book is a compelling read for those interested in boosting their health and wellness in our modern time.”
—Lee Holden, qigong teacher; PBS favorite presenter; author of numerous books and videos including Introduction to Qigong Exercises
“Dr. Gryffin does an excellent job of highlighting the science behind the ‘mind-body connection.’ As the fitness director for a very large retirement community, I have found tai chi to be a very important and valuable component of our wellness curriculum. This book validates all the well-known and sought-after tai chi benefits. We highly encourage our residents to participate in tai chi for all of the fall-risk reduction and stress-relieving benefits. I am now able to articulate the outcomes of Metarobics and why ‘the unique way the body responds in relationship to oxygen during slow relaxed movements’ is so important to overall health. I highly recommend this book to anyone who teaches or administers wellness programs. The evidence from Dr. Gryffin’s case studies is extremely provocative and very inspiring.”
—Cammy Dennis, fitness director of On Top of the World (A 55+ active adult community)
“Mindful Exercise is a masterful work that fills gaps in our knowledge base of tai chi and answers important questions. Tai chi and qigong players know that they feel wonderful after a class. They have minimized and even eliminated various ache and pains, both physical and emotional. In Mindful Exercise, Dr. Gryffin gives us the ‘why.’ Why is it that simple movements coupled with focused breathing help us with so many health benefits? His answer: Metarobics. Using dozens of stories of people who have had their lives enhanced by tai chi and qigong, Mindful Exercise helps us understand Metarobics. We can now understand how the relaxed body, aided by abdominal breathing, enhances our health in a variety of ways. Students of tai chi and qigong, as well as other mind-body disciplines, will find Mindful Exercise an important work to add to their personal libraries. Instructors of the healing arts will add to the value of their classes by sharing the information in Dr. Gryffin’s eye-opening work. I know I will.”
—Arthur Stalbow, tai chi qigong instructor, On Top of the World Community, The Ranch Fitness Center, Stone Creek Community, Cherrywood Community, Health 2 You Senior Fitness. Ocala, Florida
“This book will awaken the interest of readers and provide motivation to seek mindful exercises to benefit their health. Mindful Exercise is easy to read with powerful information that can have a life-lasting impact. I am certainly motivated to find a tai chi class in my community.”
—Guillermina Solis, PhD, APRN, FNP+C, GNP-C University of Texas at El Paso School of Nursing
“Metarobics is a new spin on validated evidence-based research on the healing abilities of tai chi, qigong, and yoga. This approach is excellent. [Peter Anthony Gryffin’s] research and anecdotal vignettes supporting these practices will have a positive impact on health, with the idea of oxygen perfusion being a vital component for their healing abilities.” —Denise DeForest Pastoor, MEd, APRN, CS, CHTP/I, CWP, RYT
“Dr. Gryffin presents an understandable Western perspective on tai chi, qigong, yoga, and other Eastern disciplines. The language and the argumentation used to explain the benefits of these disciplines from an Oriental perspective have been, in many cases, something quite mysterious and difficult to verify from the Western perspective. The advantage of Metarobic theory is that it can be accompanied by a fairly simple system of testing: the use of an oximeter during the execution of these exercises. The finding that a ‘metabolic’ or Metarobic mode of doing these exercises directly affects the oxygenation, oxygen diffusion, and metabolism of the body is in itself very important. Mindful Exercise establishes the relationship between hypoxia, oxygen diffusion, and the evolution of different diseases such as cancer, heart disease, arthritis, diabetes, and more.”
—Dr. Juan Carlos Cernuda, professor of educational sciences at the National University del Litoral, Parana, Argentina; author
“Dr. Peter Anthony Gryffin’s theory of Metarobics—a new category of exercise that focuses on a dynamic state of relaxation and enhanced respiration found within the slow movements of tai chi, yoga, and qigong—may provide a key to preventing and fighting various illnesses and degenerative diseases. In this unique book, Dr. Gryffin explains why Metarobics should be included along with aerobic exercise and strength training as vital elements to health and fitness. Mindful Exercise is an interesting and informative read for anyone interested in health, aging, and longevity.”
—Alain B. Burrese, fifth dan, Hapkido; best-selling author of numerous martial arts books
“I thought I already had a whole checklist of good reasons to practice and teach tai chi chuan. After reading the manuscript for Peter Anthony Gryffin’s new book, Mindful Exercise, I feel I’ve now added several additional and compelling reasons to that list. This book amounts to nothing less than a brilliant, and very welcome, treatise on its subject matter. Mindful Exercise; Metarobics, Healing, and the Power of Tai Chi casts new and important light and credence on tai chi and qigong, et al. as health and wellness disciplines that now enjoy a credible scientific basis to their long-standing empirical status. This book’s content is precisely what tai chi teachers have long been waiting for: a comprehensive body of mainstream evidence-based claims with the potential to shift both the reality and the public’s and medical community’s perception of tai chi from its former realm of New Age curiosity to a bona fide health and wellness resource.”
—John Loupos, MS, Hanna Somatics Education, tai chi instructor; author of numerous books including The Sustainable You
“A persuasive picture of tai chi’s healing effects bolstered by compelling data and enlivened by an array of personal testimonials. In this debut mind/body guide, a tai chi instructor details the unique physiological benefits of the technique’s slow-moving exercises. For tai chi instructor Gryffin, what has been ‘missing in the research’ in studies of the wellness/healing power of tai chi and similar exercises (qi gong, some forms of yoga, etc.) ‘was why these exercises were having such benefits.’ Here, he seeks to remedy this perceived gap by presenting research supporting his observations that, in conjunction with slow abdominal breathing, these kinds of exercises can relax the body and enhance blood oxygen saturation, diffusion, and metabolic function. Such enhancements create an ‘effect unique from other forms of exercise’ to prevent or combat hypoxia, a reduction in the amount of oxygen reaching various areas of the body, a condition that can lead to cancer; heart, kidney, and lung diseases; stroke; asthma; diabetes; and other chronic ailments. Given tai chi and similar activities are neither aerobic nor strength-based, Gryffin coins these exercises ‘Metarobics’ and asserts that they deserve the same kind of attention and uptick in popularity that aerobic exercises have achieved. Alongside his research discussions, first detailing the overall physiological effects, then going deeper into specific health conditions, Gryffin includes an array of first-person testimonials regarding these exercises’ lifesaving effects and psychological benefits. Debut author Gryffin, who holds a PhD in health and human performance from the University of Florida, makes a convincing case to draw more people to both practice and advocate for Metarobics. He includes an extensive reference list to support his assertions and is careful not to tout his ideas at the expense of traditional medicine; at one point, for instance, he notes that boosted oxygen around tumors allows for more efficient chemotherapy treatments. The various testimonials, some 50 in all, also support his cause while offering readers relief from the occasionally dry, repetitive detailing of data.” — Kirkus Reviews