When it comes to finding a fitness routine you’ll love and stick with, variety is key. Trying something new can be intimidating at first, but no matter what your interests or abilities, there’s probably something that fits you perfectly.
Whether you’re looking to work on strength training or cardio, find an activity that is challenging or more mellow, or simply need some inspiration to get moving more often, there are so many options when it comes to vasa fitness programs.
These activities help boost strength and stamina while also improving balance and coordination. To get started on the road to a healthier lifestyle in just 20 minutes a day, check out these vasa fitness programs and tips for how to find the one that best fits your needs.
How to Find the Right Vasa Fitness Program for You
Vasa is an acronym for VAsitarian, ATHletic, SInstructional COmmunity. These programs are based on the Finnish word vasa, which means “to know by instinct.”
Vasa fitness programs are centered on the belief that strengthening your mind, body and spirit will lead to a happier, more fulfilled life. Vasa fitness isn’t a type of exercise or a regimen; it’s a philosophy.
There aren’t any specific exercises that are considered VASA. However, most VASA programs revolve around activities such as yoga and strength training. VASA is not a type of exercise but rather principles you can use to create your own personalized exercise routine from existing classes in studios or by following videos at home.
What Is a VASA Fitness Program?
A VASA fitness program is an exercise routine that allows you to monitor and progress your own fitness goals. In other words, you create your own fitness program based on what you want to get out of it.
Every participant has a different fitness goal, so there is no one-size-fits-all fitness program. Your fitness program should be tailored to your current fitness level, your fitness goals and your lifestyle.
A VASA fitness program is different from a VASA fitness routine. While a fitness program is the overarching goal, a fitness routine is a day-to-day guide for how to meet that goal. A VASA fitness routine should be based on your fitness goals, the equipment that is available to you and your own fitness level.
Why VASA Fitness?
VASA fitness programs can be tailored to your own fitness goals and lifestyle. You can meet these goals by choosing from a variety of equipment, including yoga mats, weights, machines and other exercises that are suitable for all fitness levels.
If you want to integrate more yoga into your fitness routine, you can use yoga sequences to help build strength, flexibility and focus. If you want to focus on strength training, you can build muscle by lifting weights, adding resistance bands and performing bodyweight exercises, such as push-ups.
There are no rules for how to follow a VASA fitness program. However, there are a few guiding principles such as being transformative, experiential and sustainable. These principles work together to ensure that your VASA fitness program is tailored to your needs and goals.
How to Start a VASA Fitness Routine
When you begin a VASA fitness routine, you should start with a fitness assessment. You can use this assessment to determine your current fitness level and to identify areas that you can improve on. After you’ve completed your fitness assessment, it’s time to start building your VASA fitness routine.
A VASA fitness program doesn’t have a set schedule or a number of days that you must exercise. Instead, VASA encourages you to exercise as often as is right for you. When creating your VASA fitness routine, think about your goals and the equipment that is available to you. If you want to focus on strength training, you can start by including exercises like squats and push-ups into your routine. If you want to focus more on flexibility, you can start with yoga poses.
8 Exercises for a VASA Fitness Routine
There are many different types of exercises that you can use in a VASA fitness routine. However, the most important thing is to find the exercises that fit your fitness goals and match your current fitness level. Here are 8 exercises that you can use to create a VASA fitness program.
– Yoga – Yoga can be used to increase flexibility, build strength and improve focus. If you are new to yoga, try a beginner’s sequence or attend a beginner’s class at a local studio.
– Resistance bands – Resistance bands are a versatile piece of equipment that can be used to perform exercises that focus on strength, flexibility and balance. They are inexpensive and easy to travel with.
– Barre classes – Barre classes are an excellent way to build strength and increase flexibility. They are also an easy way to incorporate more fitness into your daily routine.
– Pilates – Pilates can be used to improve overall strength and flexibility. You can use machines and equipment such as wobble boards and balance balls to help you meet your fitness goals.
– Weightlifting – Weightlifting is an excellent way to build strength and muscle. Start with lighter weights and focus on form, and you will be able to meet all of your fitness goals.
– Running – Running is one of the best cardio exercises for building endurance and burning calories. If you are just beginning to run, start with shorter distances and build up from there.
– Outdoor activities – If you want to focus on overall strength, flexibility and endurance, try outdoor activities such as hiking and tennis.
2 Standing Exercises
– Wall squat – Wall squats are a great way to build lower-body strength. Start by standing with your back against a wall and your feet shoulder-width apart. Slowly bend your knees until your thighs are parallel to the floor. Hold this position for as long as you can. Wall squats are an excellent way to improve your lower-body strength and endurance. You can continue to increase your time with this exercise as you improve.
– Squat with a twist –
This standing twist is an excellent core exercise that can be done in almost any location. Stand with your feet shoulder-width apart and bend your knees. Reach your arms overhead and twist to one side.
– Return your arms to the original position and twist to the other side. Continue to twist from side to side for as long as you can. This is an excellent core exercise that can be done anywhere.
– Wall push-up – Wall push-ups are an excellent way to strengthen your upper body. Start by standing in front of a wall and placing your hands on the wall above your head. Bend your knees slightly and slowly walk away from the wall until your feet are about two feet away. Slowly walk back towards the wall and push yourself up. Wall push-ups are an excellent way to build upper-body strength. They are a great exercise to perform at home or at the office.
3 Floor Exercises
– Bridge pose – Bridge pose is a highly effective stretching exercise that can help relieve lower-back pain. Start by lying on your back with your knees bent and your feet hip-width apart. Lift your hips up towards the ceiling until your body forms a bridge. Hold this position for 30 seconds.
Bridge pose is an excellent way to improve your flexibility and reduce back pain. You can increase the intensity of this exercise by lifting one leg at a time. – Child’s pose – Child’s pose is an excellent stretching pose that can help relieve stress and tension. Start by kneeling on the floor with your hands in front of your knees.
Slowly bend your knees, let your head and shoulders drop towards the floor and rest your forehead on the ground. Bridge pose is an excellent yoga pose that can help you release tension in your lower back. You can perform child’s pose to help you relax and recover after a long day at work or after a workout.
4 Core Exercises
– V-sit – V-sit exercises are the perfect way to work your core. Start by sitting on the floor with your legs bent and your feet close to your hips. Lift your arms above your head and slowly lift your hips off the ground. You can increase the intensity of this exercise by placing a weighted object on your lap.
This will make the core exercise much more challenging. V-sits are an excellent way to build core strength and endurance. You can perform this exercise anywhere and at any time. – Plank – Planks are an excellent way to improve your core strength and endurance.
Start by lying face-down on the floor with your forearms resting on the ground. Raise your hips off the ground so that your body is in a straight line. Hold this position as long as you can. Planks can be done anywhere, including at the office or while you’re traveling. Planks are an excellent exercise for beginners. You can increase the intensity of this exercise by lifting one leg at a time.
5 Wrapping Up
To summarize, VASA fitness programs are wellness routines that focus on improving your mental health, creativity, productivity and energy levels through fitness and mindfulness. With a VASA fitness program, you can expect to see improvements in all of these areas and more.
VASA fitness doesn’t have a specific list of exercises. Instead, it encourages you to find the right types of activities that work for you and your body. With that in mind, there are 8 great exercises that are great for anyone practising VASA fitness. Now that you know what VASA fitness is, how to start a VASA fitness routine and 8 exercises for a VASA fitness routine, it’s time to get started. Whether you prefer individualized routines or group fitness classes, VASA can fit into your life no matter where you are with your fitness journey.