Yoga gear for before, during and after class

Before you discover the positive benefits offered by yoga, which include increased flexibility, mood enhancement, muscle strengthening and better health, you might be wondering what kind of equipment you’ll need to get yoga’s full benefits.

What you’ll need
•    Yoga mat – Thicker mats will provide more cushioning, but a mat that’s too thick can make it harder to stay balanced. A ¼ inch or 6.2mm mat is generally adequate. Sticky mats are perfect for gripping the floor. If you aren’t familiar with them they are just as they sound – sticky, which means they’ll hold tight to almost any surface. They also provide a better gripping surface for hands and feet. Yoga mats can be purchased for as little as $15.
•    Comfy clothing – The same as with Pilates, yoga practitioners require clothing they can move in. It’s a good idea to wear a close-fitting shirt so you don’t expose yourself when you’re doing a downward dog. Pants can be a bit looser, but avoid slippery materials that can cause you to lose your hold in some poses. Yoga outfits have become increasingly fashionable as well as being functional so it’s easy to find clothes that work and make you look stylish.

Extras
Yoga has become as much about style as it is about . There are literally hundreds of brands selling thousands of styles of yoga bags, clothing, accessories and
•    Yoga bag – Bags of all shapes and sizes are handy when it comes to carting your mat between home and classroom. Bags with a drawstring or full length zipper and roomy interior are a good choice. As are any with straps that you can easily sling over the shoulders.
•    Props - Blocks, blankets, straps and ropes are used by beginner and advanced yogis for several reasons. Ropes are secured to a wall and allow the yoga practitioner to perform advanced bending, stretching and abdominal movements. Blocks are made of a lightweight foam and give support and height during different moves. Sand bags act as soft weights for the limbs or torso. Yogis use them to intensify stretches. Blankets are used for padding and comfort. Straps add length between limbs that can’t reach each other naturally. They would loop over the foot of a straightened leg and be held in one or both hands.
•    Neti pot – This yoga accessory is not one you’d expect, but it offers benefits you might just come to rely on. A neti pot is a tool used to push salt water into one nostril, up through the sinus cavity and back out through the other nostril. The rinse, also known as nasal irrigation, removes allergens, pollution and other irritants, making you breathe easier during yoga practice. Neti pots have been used by yogis for thousands of years.

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Get the most out of your next Pilates session

Other than a mat and a little know-how Pilates doesn’t really require any special equipment, but there are several products that can be used to make the moves a lot more challenging and fun. Besides that is the apparel  and footwear that keeps you comfortable and

What you’ll need
•    Mat - This is most important when it comes to Pilates and Yoga equipment. A good mat should be thick enough that you can kneel on it comfortably and it shouldn’t slide around. Rubber mats are a popular choice.
•    Comfy clothing - Dressing for Pilates is all about being able to move. Close fitting items in stretchy fabrics are some of the best choices. It’s also a good idea to avoid apparel with buttons or other closures that can make certain moves uncomfortable.
•    Good instructions – If you’ve joined a class with a certified instructor you probably won’t need to worry about this one. But if you’re planning to get into Pilates at home you should make sure you’re performing the moves right, or you’ll risk injury. There are a number of Pilates workout videos and instructional manuals that will have you mastering one hundreds in no time.
•    Footwear - Many people prefer to perform Pilates barefoot or in socks, but stretchy slip-on Pilates shoes keep your feet warm, maintain foot flexibility and allow beginners to grip the floor easier.  Many cost as little as $40.

Extras
•    Reformer – A gliding platform atop a frame made of metal or wood, this machine allows the user to stand, sit, kneel or lie in almost any direction. Using handles and bands they perform various pushing and pulling motions to slide the platform against spring tension. This machine is for serious Pilates enthusiasts.
•    Stability ball – The unstable surface of the stability ball is often used in Pilates to activate core stabilizing muscles.
•    Strength training accessories – Resistance bands, light free weights, weighted balls, circles, rings and more can be used while performing Pilates exercises.
•    Pilates chair – This stool has a spring controlled step and allows the user to perform over 75 exercises.

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New exercise equipment can really motivate

Having a high-fashion outfit, the best gadgets and the priciest fitness equipment money can buy won’t make you an instant pro, but sometimes feeling a bit more like one is all you need.

Why you should give yourself fitness-related rewards
Instead of going out for dinner or splurging on a favorite high-calorie treat, try rewarding yourself with something that’ll help you along your fitness path. A comfy new sports bra or weighted hand gloves can give you incentive to continue your workouts or provide you with a new way to stay active.

Small rewards
•    Pedometer – These handy gadgets will help you make sure you’re getting your recommended 10,000 steps a day. Studies have shown people who wear pedometers increase their daily activity, often resulting in 100 extra calories being burned per day. Many new pedometers double as calorie counters, so you’ll know how many you’ve burned.
•    Sweat-wicking socks - It might not sound like much of a reward but the right socks can make a big difference in comfort when you’re sweating up a storm on the stationary bike. New Balance makes a great CoolMax line that’ll only set you back about $7 to $12 per pair.
•    MP3 player – iPod is the gold standard of MP3 players, but the units often have prices to match. Unless you have a collection of 1,000 or more essential workout songs you’ll be better served looking for a one or two GB MP3 player that’ll keep your workouts interesting with a more-than-enough storage of 250 to 500 songs. For the low prices some online retailers are charging for MP3 players (I got one for under $20) there’s no reason to break the bank.

Worth the extra splurge:
•    New headphones - You’re headphones might be in decent working order, but that doesn’t mean you can’t upgrade to something better as a reward for reaching a fitness goal. To get the most comfortable headphones that’ll stay on while you work out expect to spend anywhere from $40 to $150. Shure sells many top-of-the-line models, but also a few decent ones priced around $50.
•    Mini stepper – This pint sized piece of fitness equipment won’t be what you’ll use for your daily cardio, but it’s a great way to *fit in a little fitness[Sneak Fitness Into Your Daily Routine] during your downtime. A basic stepper costs as little as $60. Set it in front of the couch and step off some extra calories while you check in with your favorite prime-time characters.
•    Two-piece yoga suit – Yes, a pair of old sweats performs the same function, but a matching yoga suit does it so much better. If you clothe your newly buff body in something flattering you’ll be inspired to go to the gym and show it off. Canadian company Roots has a great yoga line with separates you can mix and match.

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Burn calories without workouts

Some people naturally burn as many as 350 extra calories per day – not because they exercise more and not because they have faster metabolisms. They can do it because of something called non-exercise activity thermogenesis (NEAT). And the good news is it’s something we can do too.

What the heck is NEAT?
I’ll start with the basics of how we use energy throughout the day. Our basal metabolic rate (BMR) describes the energy expended by our bodies when we are completely at rest. Each of us has an individual BMR that tells us how many calories our bodies need just to perform the most basic functions.

After that energy is used to digest, absorb and store food, which is known as the thermic effect of food (TEF). Finally our bodies expend energy through something called activity thermogenesis, which can be exercise or non-exercise related.

You may be surprised to hear that most people burn fewer calories through exercise than they do through NEAT. That’s because exercise is often a once daily (or less for some people) calorie-burning spurt, while NEAT describes the calories we burn through any sort of activity all day long.

According to the Mayo Clinic people who are very sedentary may only be able to credit NEAT for 15 percent of their total daily energy (calorie) expenditure, while in active individuals it can account for up to 50 percent.

Things that affect your NEAT
•    Occupation – People with active jobs can burn up to 1,000 calories more per day than those with sedentary jobs. But you’re not a hopeless case if you’ve got a desk job. Get up often to take short walks around the office or walk to a co-worker’s cubicle to give them a message instead of using email. If you’ve got a really great boss, convince them that a standing desk will boost your productivity.
•    Leisure time - Do you spend most lounging in front of the TV, or are you always moving? I’m not saying you have to go outside for a run, just puttering around your yard or organizing a closet can elevate your daily energy expenditure.
•    Fidgeting - People with fidgeting habits – whether they gesture with their hands while they talk, bounce a leg while they sit or twirl their hair around a finger – might just have discovered the secret to staying in shape. These people are constantly in motion. Even though it may not seem like much, a day full of fidgeting can really add up.

What you can do to take advantage of NEAT
Since NEAT is a combination of everything you do throughout the day, it’ll take a lot of lifestyle adjusting to get the full benefits, but there are many easy ways to start.
•    Use a push or manual mower when you’re cutting the lawn
•    Avoid drive-through windows
•    Choose stairs over elevators
•    If you must watch television do a bit of household tidying at each commercial, and change channels without using the remote.
•    Get a little restless – If you have the urge to move your hands, feet or other body parts don’t fight it
•    Laugh out loud, and do it often
•    Tell great stories – the more wild gestures the better
•    Stand instead of sitting whenever possible

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Supersets help you get things done faster
When most people tackle the weight room, they start with a plan that includes straight sets. This method involves performing two or more sets of each exercise, with about a minute or more rest in between each set. While there’s absolutely nothing wrong with doing straight sets, it does have some negatives, including the fact that your sessions take longer to complete and your body will eventually adapt and quit realizing results. That’s where supersets and all its variations come in.
What are supersets?
Supersetting is when you perform two exercise sets without rest in between. Some pros recommend you perform sets on opposing muscle groups, meaning if you do one set of barbell curls to work your biceps, you immediately follow it with one set of skull crushers to work your triceps.

You can also perform two exercises that target the same muscle, such as leg extensions and squats. This method is known as pre-exhaustion supersets because the first move isolates and fatigues the quads and the second involves them in a compound exercise. Post-exhaustion supersets are the exact opposite, you do the compound move first and the isolation move second.

Why you should try supersets
• Supersets are a great way to blast through a weight loss plateau because they challenge your body to do work it isn’t used to.
• They make gym time go a lot faster since you’re resting less.
• They allow you to reach muscle fatigue without lifting heavy weights. This is good for someone working out without a spotter or who doesn’t want to lift heavy.
• They make for an easy session. All you have to do is pick two exercises, rest, then repeat. While you’re resting after those two you can decide on two more, until before you know it you’re done.

Types of supersets
• Pre-exhaustion supersets – See above.
• Post-exhaustion supersets – See above.
• Tri-sets - This one is pretty self-explanatory. Perform three exercises in a row instead of two.
• Opposing muscle groups - As explained, this method involves working one muscle group and then its opposing group. It can be very beneficial because you’ll be working both muscle groups evenly.
• Compound supersets – Two different compound exercises are performed in a row.
• Isolation supersets – This is also known as same-part supersetting. An example would be doing incline curls followed by barbell curls.
• Staggered supersets – This type of supersetting involves performing an exercise for a larger muscle group, followed by one for a smaller muscle group.
• In-set supersets - two different exercises within a rep. One example would be doing a dumbbell bench press and transitioning immediately into a dumbbell flye.
• Upper body/lower body supersets – It doesn’t matter which part of your body you target first, just that you follow up an upper body exercise with a lower body one, or vice versa.

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