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Line 55: − + − + − योऽतिमात्रं निषेवते|+ − + − + − + − अतिव्यायामतः कासो ज्वरश्छर्दिश्च जायते||३३|| C S 7 + + + + + − + − − हृदयाद्युपरोधश्च इति व्यायामलक्षणम्||१||)| (C.SU7) − − अर्धशक्त्या निषेव्यस्तु बलिभिः स्निग्धभोजिभिः||११|| − − शीतकाले वसन्ते च, मन्दमेव ततोऽन्यदा| − − <nowiki>---------------------------------------------</nowiki>|१२| (A.H.S.2/11-12) − + − समीक्ष्य कुर्याद्व्यायाममन्यथा रोगमाप्नुयात् | Su chi 24+ + + + + + − ग्रीष्मे न सीदति||२८||+ − मद्यमल्पं न वा पेयमथवा सुबहूदकम्|+ − लवणाम्लकटूष्णानि व्यायामं च विवर्जयेत् <sup>[१]</sup> ||२९|| Cha.su 6+ − − विधिर्वर्षासु शस्यते| − − उदमन्थं दिवास्वप्नमवश्यायं नदीजलम्||३५|| − व्यायाममातपं चैव व्यवायं चात्र वर्जयेत्| Cha su 6 − − == Need of fat intake in those who regularly exercise ==
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# श्रमक्लमपिपासोष्णशीतादीनां सहिष्णुता - Increases body's tolerance levels for arduous work, fatigue, thirst, heat and cold.
# श्रमक्लमपिपासोष्णशीतादीनां सहिष्णुता - Increases body's tolerance levels for arduous work, fatigue, thirst, heat and cold.
# आरोग्यं चापि परमं उपजायते - endowed with superior health
# आरोग्यं चापि परमं उपजायते - endowed with superior health
# न चास्ति सदृशं तेन किञ्चित् स्थौल्यापकर्षणम् - The best way to get rid of obessity
# न चास्ति सदृशं तेन किञ्चित् स्थौल्यापकर्षणम् - The best way to get rid of obeity
# न च व्यायामिनं मर्त्यमर्दयन्त्यरयो बलात् -
# न च व्यायामिनं मर्त्यमर्दयन्त्यरयो बलात् -
# न चैनं सहसाऽऽक्रम्य जरा समधिरोहति - prevents early ageing
# न चैनं सहसाऽऽक्रम्य जरा समधिरोहति - prevents early ageing
== Adverse effects of excessive vyayama ==
== Adverse effects of excessive vyayama ==
श्रमः क्लमः क्षयस्तृष्णा रक्तपित्तं प्रतामकः|
Although the vyayama has been known to be beneficial in multiple ways for one's health and well-being, Acharyas have highlighted the importance of level or quantity of vyayama one should perform in order to get its desired effects. While describing the term vyayama and defining it, it is mentioned that it should be done in optimum amount. If excess vyayama is performed, it leads to following adverse effects,
# श्रमः - Fatigue
# क्लमः - Tiredness
# क्षय - Degeneration or emaciation
गजं सिंह इवाकर्षन् सहसा स विनश्यति||३५|| C S 7
# तृष्णा - excess thirst (dehydration)
# रक्तपित्तं - Raktapitta, a disease characterized by oozing of blood through various external orifices or body
# प्रतामकः - Giddiness and fainting or blackouts
# कास - coughing
# ज्वरः - fever
# छर्दि - vomiting (Char. Samh. 7/33)
While explaining the effects of excess vyayama and other activities like excessive talking, walking, sexual activity etc, Acharya Charaka has given a simile to make the description more vivid. He says, <blockquote>.......गजं सिंह इवाकर्षन् सहसा स विनश्यति|| (Char. Samh. 7/35)</blockquote><blockquote>Meaning: one who indulges in such activities excessively suddenly perishes like a lion trying to drag an (huge) elephant. </blockquote>Thus, excess vyayama is harmful and should be avoided.
== How to know how much exercise should be done by an individual? ==
== How to know how much exercise should be done by an individual? ==
(स्वेदागमः <sup>[२]</sup> श्वासवृद्धिर्गात्राणां लाघवं तथा|
Vyayama should be done in optimum amount or in moderation to experience its beneficial health effects. The level or limit of vyayama varies from person to person and it can be decided by understanding few physical signs experienced while performing vyayama. The indirect assessment of [[Balam (बलम्)|bala]] (strength) of an individual can be done by assessing his capacity to do vyayama. IT is mentioned that the right amount of vyayama for that individual should be decided by analyzing various factors related to him like follows,
वयोबलशरीराणि देशकालाशनानि च ||४८||
वयोबलशरीराणि देशकालाशनानि च | समीक्ष्य कुर्याद्व्यायाममन्यथा रोगमाप्नुयात् | (Sush. Samh. 24/48)
Signs of sufficient vyayama are also given. (Char. Samh 7)
# स्वेदागमः
# श्वासवृद्धि
# गात्राणा लाघवम्
# हृदयाद्युपरोधश्च
Acharya Vagbhata recommends Ardhashakti (Ardha-half, Shakti-strength & stamina) vyayama as a part of daily regime. At the same time, he states the prerequisite for performing ardhashakti vyayama daily. He clearly mentions that vyayama in such capacity as a daily regime should be performed by one who regularly takes unctuous food (i.e. does not cut the fats completely in daily diet) and is not already weak.<ref name=":0">Ashtanga Hrudayam (Sutrasthanam Adhyaya 2 Sutra 11-12)</ref> Others should consciously decide the amount of vyayama or seek [[Vaidya (वैद्यः)|Vaidyas]] advice regarding the same. <blockquote>अर्धशक्त्या निषेव्यस्तु बलिभिः स्निग्धभोजिभिः| (A.H.S.2/11)</blockquote>Also, the level of vyayama one does should be adjusted as per the Rtu (season)
== Rtu in which vyayama should be avoided ==
== Rtu in which vyayama should be avoided ==
The amount of vyayama should be adjusted as per the ongoing Rtu (Season). Ayurveda believes that the strength of an individual varies as per the seasons and thus the level pf vyayama should also be altered as per the season in order to get maximum benefits and lower the possibility of adverse effects. Ayurveda acharyas have described [[Rutucharya (ऋतुचर्या)|Rutucharya]] i.e. the favourable code of conduct, diet and lifestyle for humans for all 6 Rutus.
Among 6 Rutus namely, Vasant, Grishma, Varsha, Sharad and Hemant, it is advised to avoid or skip vyayama in Grishma and Varsha Rutu.<ref>[[Charaka Samhita (Sutrasthanam Adhyaya 6 Sutra 29, 35)|Charaka Samhita (Sutrasthanam Adhyaya 6 Sutra 29, 35]])</ref> In all other seasons, vyayama can be performed daily but in moderation. In cold season (Shishir and Hemant Rutu) and Vasant Rutu; Vyayama can be performed in half the strength of individual i.e. in little extra amount. <ref name=":0" />
== Need of fat intake in those who regularly exercise ==
Vyayama a type of anagni swedana. Avoid vyayama after steam bath (C.SU 14/65-67)
Vyayama a type of anagni swedana. Avoid vyayama after steam bath (C.SU 14/65-67)