Ayurveda says ... Ondine Constable shares traditional Indian principles for staying in good shape and good health.

The topic of Ayurveda brings to mind herbal medicine. Yet the healthcare system from the Vedic Tradition of India is amazingly comprehensive and addresses the mind and body not as a collection of parts, but as a holistic system integrated with our environment. Ayurveda includes diet, daily and seasonal routines, development of consciousness, exercise and, yes, herbs. Here are some Ayurvedic principles to help you enjoy the best results from exercise. Even if you hate to work out, keep reading, because you might discover why!

According to Ayurveda, all natural systems, including our bodies, are regulated by three functional principles called doshas: vata, pitta and kapha. Doshas can be understood as biological intelligence. Vata governs bodily functions concerning movement; pitta governs heat, metabolism and energy production; and kapha governs fluid balance and physical structure, such as fat, tissue and muscle. Ayurveda's goal is to prevent disorder (disease) by maintaining balance in our doshas.

We're each born with a predominance of one or two doshas. Knowing your body type helps you understand your strengths and avoid imbalances. This is particularly important regarding exercise. Vatas tend to have a slight frame and be quick in mind and body, but lack stamina. Pittas are medium-build, competitive and heat up easily. Kaphas are sturdy, strong and slower, but have endurance. Vatas excel in sports requiring balance and coordination, such as gymnastics, yoga, martial arts or dance. Pittas who run at high noon may come back to the office red hot and cranky; they'd be better off swimming or running in the cool of the morning. Kaphas do well in weight lifting, rowing, power walking and distance running.

The doshas are strongest at different times of day; you'll feel best if you schedule your routine accordingly. Kapha time, 6-10 am, is best for exercising (remember: fat, tissues and muscles). Pitta (heat) dominates from 10 am-2 pm. Digestive fire is strongest at noon, so lunch should be the main meal. Vata period from 2-6 pm is best for mental focus. The cycle repeats at night--a walk after dinner (kapha part II, 6-10 pm) balances all doshas, aids digestion and reduces heaviness, yet is not too stimulating before sleep.

"Exercise increases mind-body coordination," says Dr. Nancy Lonsdorf, physician and Ayurvedic expert (1). "Disease occurs when the body loses contact with the underlying intelligence responsible for its maintenance and repair. Exercise ... is valuable in maintaining contact of the physiology with biological intelligence." She adds, "Exercise increases circulation, which, among other benefits, is key for the body's natural internal cleansing processes."

For fitness training, Ayurveda advises us to use 50 percent of our capacity and conserve the other half. This builds stamina gradually, without stress. Exercise should recharge our battery, not deplete it. Kaphas have a greater capacity--and need--for intense exercise more than vatas or pittas. Again, for everyone, kapha time supports a more vigorous workout.

Dr. Rainer Picha, cardiologist and Director of Maharishi College of Vedic Medicine in Holland, says low-intensity exercise metabolizes fat most efficiently. High exertion demands access to the body's fast food (carbohydrates) but more energy is stored in fat. To develop stamina or get rid of a spare tank of slow-burning fuel (aka fat), do low-intensity workouts daily. (Not no-intensity--whatever your 50 percent happens to be.) Like a sports car, our bodies run on fuel. To avoid breaking down on the highway of life, eat good quality food. Try recipes from an Ayurvedic cookbook such as Heaven's Banquet (2).

[ILLUSTRATION OMITTED]

[ILLUSTRATION OMITTED]

Tune Into Your Fitness Routine

As long as you feel energized and blissful while exercising, you're in a safe cardiovascular zone. Look for these signs of overexertion: sweating on the forehead or tip of the nose (it's fine to sweat elsewhere) and difficulty breathing through the nose. If you have to open your mouth to gulp air, your heart is stressed, the circulation system is taxed, and the coordination of heart and lungs is disturbed. Stop immediately. *

* Information from Maharishi Ayurveda Council of Physicians. Visit www.mapi.com and search "exercise" for more fitness tips.

[ILLUSTRATION OMITTED]

Sources: (1) Nancy Lonsdorf, MD, adjunct professor of research at Maharishi University of Management's Department of Physiology, www.mum.edu/premed (2) Heaven's Banquet, Ayurvedic cookbook by Miriam Hospodar

Ondine Constable, a lifelong holistic health enthusiast, is a certified Nia fitness instructor. Nia is a non-impact, fun aerobic workout that can be personalized for all body types. See www.dance-health.com for information and links to additional Ayurvedic resources.