Train better with Ayurveda
Her fitness type: Vata
Note: You do not know your Ayurveda fitness type yet? Then quickly do the Ayurveda test
Vata women have something of gazelles. Are agile, agile, always on the go. If you have a lot of Vata in your blood, you are guaranteed to be happy with ballet or dance programs. Long distance running, gymnastics or table tennis are in your nature. Comfortable hiking rather less. The strengths of the Vata constitution, namely flexibility and delicate stature, however, run the risk of overloading joints, tendons and muscles.
The fitness formula from Ayurveda: As a Vata woman, you need exercises that promote strength, calm, and stamina. This will create the foundation for your natural flexibility and agility. You also compensate for jumpiness and susceptibility to injury. In terms of strength, the Theraband is ideal. With the elastic latex band for the home, the big muscles can be strengthened.
As an endurance sport for Vata natures, swimming is a good option. It trains the heart and circulation very gently. The buoyancy keeps the body in suspension, which relieves joints, tendons and spine. In addition, the braking water resistance allows gentle and effective movements. If you do not like swimming at all, you can just as easily run, cycle or walk. The only condition: The training should be quiet and powerful in the low load range (how to find your optimal Ayurveda pulse, read here).
For regeneration after sport - but also in between for everyday life - a Vata breathing exercise is recommended, which lowers the heart rate and reduces stress hormones.
The exercises with the Theraband
That's how it's done: Build up the positions precisely and slowly. Theraband exercises should always keep the band under tension. If you find too much repetition at the beginning, start with less, or choose a band with less traction. Thera bands are available in sports shops in different strengths (about 8 to 15 euros, depending on the traction and length). Important: Warm up for two minutes before the exercises by jumping on the spot with the Theraband as skipping rope.
Leg lift for legs, butt and back: Wrap the band around the feet shoulder-wide and knot. Lay on your stomach, put your head down on your hands. Tighten buttocks, back and legs, then lift legs slightly. Slowly raise your legs as high as you can. Lower again, but do not stop. 3 sets of 12 to 15 repetitions.
Hippush for thighs and legs: Lay on your back, put your feet flat on the floor. Take Theraband twice and put it over your hips, grab with both hands and press down on the floor. Then lift the pelvis slightly. Raise further, as high as possible, then slowly lower again, but no longer take off. 3 sets of 12 to 15 repetitions.
Back wall for back and stomach: Merge tape shoulder width. Grasp ends with both hands, close feet. Raise your arms over your head, bend your knees deeply, push your butt backwards. Weight rests on the heels. Slowly turn upper body to the left, back to center again. 3 sets of 12 to 15 repetitions, then without interruption to the other side.
Shoulder kick for shoulders and arms: Hip width on the Theraband, knee slightly bent. Back straight, grab ends of the band with both hands. Put shoulders back and down. Slowly raise both arms to chest level, then lower again. 3 sets of 12 to 15 repetitions.
The Aqua program
This is how it works: Swim with the technique that suits you best (beginners are the easiest to do with breaststroke, important: lie as flat as possible in the water and slide straight, the head just peeks out).
If you do not swim through 25 minutes at the beginning, because you are running out of steam after 15 minutes, it is best to swim 2 x 12 minutes with 1 to 2 minutes break in between. The perceived effort at swimming should be about 6 on a personal scale of 1 to 10.
The breathing exercise
Soothes and relaxes after sports and promotes regeneration. Here's how it works: This exercise is best done while sitting. Face, neck and shoulder girdle remain relaxed. The mind is calm, but awake. Repeat as necessary until the feeling of active rest has settled. Take a deep breath through your nose (belly out) and slowly count to three or four. Breathe out through the nose (suck in the stomach) and count to six or eight (the exhalation phase should be twice as long as the inhalation phase).
