Gym, Exercise, Fitness And Ayurvedic bodybuilding herbal supplements

Ayurvedic bodybuilding and muscle toning supplements were also famous during the time the Ayurvedic classical text books were written many centuries ago!.

These are the benefits ascribed to regular exercise:

शरीर आयासजननं कर्म व्यायाम उच्यते ।

लाघवं कर्मसामर्थ्यं दीप्तो अग्नि मेदसः क्षयः ॥

विभक्त घन गात्रत्वं व्यायामात् उपजायते ।

वातपित्तामयी बालो वृद्धो अजीर्णे च तं त्यजेत् ॥

अर्धशक्त्या निषेव्यस्तु बलिभिः स्निग्धभोजिभिः ।

शीतकाले वसन्ते च मन्दमेव ततो अन्यथा । – अष्टाङ्ग संग्रह सूत्रस्थान 3

Shareera aayaasajananam karma vyaayaama uchyate |

laaghavam karmasaamarthyam deepto agni medasa kshayaha |

vibhaktaghanagaatratwam vyaayaamaat upajaayate |

vaatapittaamayee baalo vruddho ajeerne ca tam tyajet |

ardhashaktyaa nishevyastu balibhihi snigdhabhojibhihi |

sheetakaale vasante cha mandameva tato anyathaa || – Ashtanga sangraha Sutrasthana 5th chapter.

Meaning:

That which brings tiredness to the body is called as Vyayama.

Regular exercise brings lightness to the body and keeps the body healthy and active throughout the day.

It improves digestive power.

It burns fat and makes body strong and sturdy.

Who should do only limited exercise?

Those who have Vata and Pitta predominant body constitution, who are too young or too old, and those suffering from indigestion – they better avoid or do less of exercises.

What kind of food is good for gym and exercise?

Snigha bhojana – unctuous food articles – Ghee, carbohydrate and protein rich food articles. This is because, gym and exercise tend to Vata, to mitigate which, the above food is advised.

Which are the seasons best for Vyayama?

During winter and spring one can do the full range of exercises. in rest of the periods, it can be done with care and in limit. This is because Ayurveda explains – Bala (strength) of an individual will be maximum in winter and spring.

How long one should do Vyayama or exercise:

Upto half of one’s original strength. Till one is having heavy breathing with sweating from forehead, arms and thighs. till that time, it is advised to do exercise.

What are the harms of over – exercising?

Ayurveda says, Over- exercising leads to depletion in body tissues, hunger imbalance, depleted desire and depleted body growth.

It is also quite commonly seen that the over exercise and gym practices leads to an abnormal hunger level, leading to obesity, and many cardiac and respiratory problems, a feeling of excessive tiredness, fatigue etc.

Which is the best time forgym?

Ayurveda explains morning as the best time for exercise. The routine as prescribed by Ayurveda is – to get up at 5 AM, to attend to daily rituals, and then to exercise.

During morning hours, since all the organs are at rest and are ready to get pumping, it is more sensible to go for gym in the morning. That does not mean that one should not do exercise in evening but one gets easily tired out and feels sleepy, if exercised in evening hours.

Ayurvedic herbal supplements to increase muscle tone:

Ashwagandhadi Lehya is the main product that Ayurveda prescribes for an improved muscle tone and fitness. It is also called as Ajaswagandhadi Leham.

As the name indicates, the main ingredient of this confectionery is Ashwagandha (Withania somnifera).

Ashwagandha is one of the wonder drugs of Ayurveda. Its characters are described as –

Ashwagandhaa Anila Shleshma shwitra shotha kshayaapahaa|

Balyaa Rasaayanee Tiktaa kashaayoshna ati shukrala || – Bhava Prakasha

It normalizes Vata and kapha, it is also useful in leucoderma. Apart from these, it improves one’s energy, strength and stamina and also is a good aphrodisiac.

Ashwagandha being an excellent anti-stress and anti oxidant agent, can be used as a diet supplement for your daily exercise schedule, by which the energy levels are maintained throughout the day.

Ashwagandhadi lehyam is a potent energy booster.

Aswhagandha is also a potent aphrodisiac herb.

How to take ashwagandhadi lehyam -

One to two teaspoonful of paste along with half a glass of milk or water.

Research work on Ashwagandha –

There has been many researhes conducted on Ashwagandha, which has again proved the efficacy of the herb.

Study conducted at Department of Physiology at University of Madras has proved the anti-stress activity of Ashwagandha.

Immunomodulatory effect of Ashwagandha is also well established through a research study conducted by department of bio – sciences at Vellore University.

There are many research papers establishing anti-oxidant, cardio protective activity, anticancerous activities of ashwagandha.

Exercise In Morning Or In Evening – Ayurvedic Opinion

Whether to exercise in morning or in evening? The simplest answer is – whichever convenient time. But from a scientific Ayurvedic view-point, the matter can be debated to arrive at the right time for exercise.

Traditional Ayurvedic Concept – Most of the Ayurvedic text books explain morning as the best time for gym.

Tridosha concept -

Effect of exercise on Dosha – Exercise helps to calm Kapha, and increase Vata Dosha. Exercise when done in Pitta dominant factor (like exercising under afternoon Sun) causes Pitta increase along with Vata increase.

Tridosha in a day –

If we divide a day into three equal parts,

• • The first part of the day is dominated by Kapha Dosha (That is why you tend to be calmer during morning hours, and prefer silence.)

  • Second Part of the day is dominated by Pitta Dosha (That is why you tend to be aggressive and active during afternoon hours)and

  • Third Part of the day is dominated by Vata Dosha. (That is why you tend to be active socially or tend to be more talkative, during evening hours.)

Kapha Dosha dominance refers to strength and stability. So, during morning, the natural body strength is more and exercise will help to further strengthen the body.

Exercise is an activity that directly increases Vata dosha and naturally, during evening there is Vata dominance, hence exercise in evening will further increase Vata.

Example for exercise increasing Vata –

Foot pain is a Vata imbalance symptom (at the knees). If you exercise, then foot pain will further worsen. Meaning, exercise is further vitiating already increased Vata.

Hence exercise in evening may cause more tiredness.

In some people, exercise at night may worsen headache and lack of sleep

Benefits of exercise in the evening –

• • Some people may have free time only in evening hours. It is better for them to exercise in evening, than avoiding any physical activity.

  • For some people, tiredness caused due to exercise at night may help sleep better.

  • If outdoor games are your choice of physical activity, evening is a better time as the mind will be totally relaxed and there will be lesser time constraint.

Those who are already well-accustomed to exercise during evening hours, then it is better to stick to the same.

Bottom line

• • If you have both the options, then opt for exercise in morning.

  • If you are left with no option but evening hours or if you are accustomed, then exercise in evening is a good choice.

10 Exercise Tips To Get Fit Over 40

Being forty and fabulous is every man’s dream. We are usually tight-scheduled in our 30s with marriage, family and professional commitments, when we reach 40, things look pretty much settled and idea of getting back to the vigor and valor of 20s hits the mind. If you are like the one thinking in these lines, chances are that you are planning to incorporate a physical activity. But since you are thinking of exercise after 40, there are a few facts to consider.

Over 40 fitness for men – Things to consider.

1. Plan perfectly – You have many exercise options to choose from.

They are

• • Gym at home or joining a gym

  • Yoga – Doing it yourself or joining a course.

  • Walking / jogging

  • outdoor games

You can choose any of these, but you should have genuine and thorough interest in it.

2. For Fitness over Forty, be ready for initial painful days -

Because you are taking up physical activity after a long time, the body will take time to adjust. The best way to deal with such pains is

• • To start very slowly and gradually

  • Not giving it up.

  • Resting the particular part of the muscle group that has excess pain

  • Applying pain relief herbal oil, as per the advice of your Ayurveda doctor suggests.

3. Start very slowly and never aim for heavy weight lifting initially. You might be an expert in your twenties, but starting the same exercise schedule all of a sudden is never good idea.

4. Only Ground exercise, initially - For at least 2 – 3 months, especially if you are going for gym, I strongly recommend to stick to ground exercises only. Never jump in to dumb bells and bar bells all of a sudden.

Concentrate on stretch exercises rather than weight training. This is the reason, why Yoga looks a better idea than gym. However, the choice is yours. But whatever you do, you will need to concentrate on stretch exercises rather than weight training. At least 70 % of exercises that you do, should involve stretching.

Mix Up Yoga with Gym - This is another good and ideal fitness option. Because, you can enjoy stretching exercises and dumbbells and will be exercising both mind and body at the same time.

5. Take a special care of back. Use lumbo-sacral belt, especially when exercising with weights.

Always end the gym session with back strengthening stretch or

Bhujangasana or Marjari Asana.

6. Whole body Oil massage at least once a week with an appropriate herbal oil, half an hour before hot water bath. at least once or twice a week is must for you.

7. Apply a little oil to the knee joints, elbow, wrist, neck ankle and back just before hitting at gym. Oil acts as joint lubricant and helps you. It also minimizes the pain.

8. water and sleep – Drink plenty of water through out the day. Keep yourself fully hydrated. Sleep at least for 7 hours. Also consider a little afternoon nap. This will help you avoid feeling sleepy at office.

9. watch for initial pains and deal with it carefully. If any one part is paining too much for more than 3 days, then consider resting that particular set of muscles.

10. eat healthy – Concentrate on eating healthy. Include fresh fruits, dry fruits, vegetables, proteins, vitamins, minerals and carbohydrates.