Whether or not you regularly practise yoga, a quality yoga mat is worth owning. They are ligthweight but durable,
and provide a comfortable working space for stretching and simple exercises like pushups, back hyperextensions, crunches, etc.
They’re also among the easiest to clean of all the types of mats. Most sporting good stores, as well as your local
Whole Foods are great places to look for yoga mats in a variety of colors and designs. Premium yoga mats are twice the thickness
of standard mats, and are much more comfortable to use. The mat-a-line is a mat with vertical and horizontal lines to help you
keep proper form and alignment during exercise, and might be very helpful if you are going to use your mat for more than just
stretching.
The name BOSU stands for BOth Sides Up, because it can be used both right side up and upside down. A BOSU looks like a stability ball cut in half. They’re made of the same or similar materials, and have many of the same training benefits, such as fat loss, improving muscle definition without bulking up, and working your core muscles. So if you already have a stability ball, why should you buy a BOSU? A BOSU allows you to perform a wider variety of excercises than a stability ball, especially lower body exercises. Because a BOSU is less unstable, lower to the ground, it can be used to increase the role of the core muscles in exercises like squats, step-ups, and lateral lunges, which would be nearly impossible using a stability ball. And while it is certainly possible to learn to do pushups on a stability ball, it requires a significant amount of core strength, and it’s difficult for most people to jump directly from doing pushups on the floor to doing pushups with their legs on a stability ball. A BOSU allows you to progress pushups in smaller steps, speeding your progress and reducing frustration. A BOSU is also very versatile, working equally well by itself, with a medicine ball, with light dumbbells, or with tubing.
Balance discs (also known as disc pillows) are smaller and lighter than a BOSU, but the main difference is that a balance disc is soft on both sides; it doesn’t have the solid plastic foundation of a BOSU. This makes them much less expensive, and unlike a BOSU, a balance disc is easy to put into a gym bag or backpack. Balance discs have a very similar training effect to a BOSU, and can be used with many of the same exercises. However, a balance disc can’t be used for the exercises that require a BOSU to be upside down, and in that sense, they’re like half of a BOSU. Although balance discs are sold individually, they work best in pairs (unlike a BOSU, of which you only need one). So if you decided to get balance discs, order two, as they will still be less expensive than a single BOSU.
The BOSU Sport ball is a middle step between a full size BOSU and a balance disc. The BOSU Sport has the same basic construction as regular
BOSU, including the hard plastic bottom piece; it is just a smaller (and therefore less expensive) version of a BOSU. The BOSU Sport comes
in two different sizes, but is only available in blue.
There are many different kinds of medicine balls out there, each suited to different goals and preferences. However, all medicine balls serve two basic purposes. First, they can be used in place of dumbbells to add resistance to any excercise. This is great for beginners, as well as for anyone wanting to add a small amount of weight to a stability ball exercise. Basically, almost anything you could do with a light dumbbell can be done with a small medicine ball. A medicine ball can also be a great way to work your abs and other core muscles. For example, you could hold the ball over your chest while doing crunches, or for a greater challenge, toss it up to a buddy at the top of every rep, and catch it at the beginning of the next rep. Second, medicine balls can be used for plyometric exercises to develop power, which is the combination of speed and strength. While plyometrics have traditionally been used mostly by athletes, more and more ordinary people are starting to add some plyometrics to their workouts, especially after they’ve been working out for quite some time, have gotten the basics down thoroughly, and are looking to add variety to their workout.
Two of my favorite brands of medicine balls are Danskin and Valeo. The Danskin medicine balls have a soft plastic exterior that
will give a lot if squeezed, and will never bounce or roll away. They come in a variety of beautiful colors.
The Valeo medicine balls have a surface that feels similar to a basketball. Consequently, if you drop them, they will usually roll away.
However, they also bounce, allowing you to use them in a wider variety of exercises.
Danskin DA-2638R 8 lb. Weighted Toning Ball
4 lb Valeo medicine ball (purple and black)
6 lb Valeo medicine ball (green and black)
8 lb Valeo medicine ball (red and black)
Are you new to resistance training and not quite comfortable with weights yet? Or have you been lifting for a long time and need to mix things up? Either way, bands and tubing may be the solution.
For newbies, tubes are great because they weigh next to nothing, so you don’t have to worry about what would happen if you dropped them. Because they’re as small as they are light, they’re easy to take with you when you travel.
For experienced lifters looking for variety, doing a standard dumbbell exercise with tubing instead of
dumbbells emphasizes your stabilizing muscles more. If you think tubing can’t provide you adequate resistance,
think again! Heavy and extra heavy resistance tubing provides a serious challenge, but if even that isn’t
enough, you can always try SuperBands, which can be used as resistance (in place of or in addition to free weights).
Another way to increase the intensity of a tubing
workout is to change the position of the exercise you’re doing. For example, reverse curls are much more
difficult than regular bicep curls, so you can handle less weight while doing them. If a particular strength of band
isn’t heavy enough to challenge you in a regular curl, try a reverse curl. Similarly, you could do full lateral
raises rather than L-laterals. The same principle can be applied to any number of exercises.
One of the most versatile pieces of equipment, a stability ball is one of the best ways to work your core muscles. It’s a great tool for fat loss and improving muscle definition, but can’t be used for bulking up. So for those who don’t want to bulk up, it’s a perfect choice, and for those who do want to bulk up, it can be a nice addition to your lifting routine, helping you avoid plateaus by mixing things up. Unlike so many other pieces of equipment, a stability ball is nearly weightless, and because it’s easy to deflate and reinflate, it poses no problems when moving or travelling. A stability ball works well on its own or can be used like a bench to do things like chest flys or bench pressing with light weights.
The green stability balls on the left are Gymnic Stability Ball Plus, one of the best quality basic stability balls.
They come in all the standard sizes. Be sure to choose the size that’s right for your height based on their chart.
The purple Danskin ball comes with a base to keep your stability ball from rolling away when you’re not using it.
If it’s your first time using a stability ball, you can begin by using it with the base, and gradually work up to
using the ball by itself. The Danskin is a 65cm ball, so check if that would work for your height before ordering.
Danskin Core Ball with Balance Ring (Purple)
Nearly weightless and easy to learn how to use, foam rollers are a helpful addition to your home gym. They are designed to help you work knots out of your muscles. While they are not a substitute for getting a massage, they can be an excellent compliment to massage, stretching, or yoga. For beginning lifters feel that lifting is making them tighter, when in fact it is usually just making them aware of how stiff and tight their muscles were before they began an exercise program. In most cases, the tightness comes from poor posture, a sedentary lifestyle, and other such factors. So lengthening the muscles and working out knots is especially important for beginners. Many athletes also find foam rolling invaluable, as it may reduce the risk of injury to muscles many people consider difficult to stretch, such as the ITB. If you do purchase a foam roller, be sure to get one with a protective cloth cover, which will keep it clean and prevent it from getting frayed.
This lightest and most portable of all pieces of equipment works for everyone: men and women, kids and adults, pro athletes and
total beginners. Jumping rope is not only fun, it also burns more calories per hour than almost any other cardio activity.
Although I think online shopping is often great, a jump rope is one item to check out in a physical store.
Once you know you like a particular style, you can buy that kind in person or online. Jump ropes come in
a variety of lengths, so you need one that feels right for your height. Plain jump ropes and those with weighted handles are both
good, but just remember that a jump rope should be a basic, affordable item, so keep it simple. Rocky didn’t need a digital
jump rope, so why would anyone else? Below are just a few of the basic styles available.
Valeo 1 LB Weighted Jump Rope
How can you get the most from your cardio workout? By knowing and staying in your target heart rate zone. You’ve probably
heard that a million times - because it’s true. If you’re on a treadmill, chances are you can hold onto the handles and
get a heart rate reading. However, it can be awkward or even unsafe to hold on while running. Besides, what if you’re outside doing
your favorite cardio activity, be it running, jogging, biking, rollerblading, or whatever? Most importantly, the readouts on most
commercial treadmills, bikes, etc, will not be nearly as accurate as having your own heart rate monitor. I recommend the most basic,
least expensive monitor because it is the easiest to use. The vast majority of people who buy fancier models of heart rate monitors end
up not using the extra features anyway. You only really need your monitor for one thing: to tell you your heart rate.
For those new to fitness equipment, dumbbells are deceptively simple. It seems like you can just grab a pair and start pumping away. But before you buy your own, it’s worth considering the four different kinds of dumbbells and the pros and cons of each.
First, there are solid metal dumbbells. The main advantages of these is that they’re durable, inexpensive, and go up to very high amounts of weight. However, unless you have a home gym with appropriate flooring, I don’t recommend these for home use. If dropped, they can do major damage to your floor, and unless you have a good pair of grips, they’re not very comfortable to use.
Second, there are metal dumbbells with rubber coated ends. These have the same pros as the plain metal ones, but are safer and easier on floors. You’d still most likely want to wear grips when using these.
Third, there are vinyl dumbbells. They are the easiest to clean of all the kinds of dumbbells, come in a variety of bright colors, and are fairly popular. However, they have several key disadvantages. The vinyl can get cut or torn, and once damaged, they are difficult or impossible to fix. They also only go up to 12 or 15 pounds, depending on the brand.
Fourth, there are neoprene dumbbells. For people who want dumbbells for home use, these are usually the best option.
- Easy on floors, tables, or other surfaces you might set them on
- Durable, and much less likely to be torn than vinyl
- Comfortable to use, even without grips
- Come in basic black or a wide variety of vibrant colors
- Available in weights from 1 pound to 12 pounds at most stores, and up to 25 pounds at selected stores
- Can be used alone or with a stability ball
- Allow you to do almost all the same exercises that you could do on machines
Dumbbells in and of themselves are not that expensive, but any type of
dumbbells would have an inordinately high shipping cost. So unless you find an online store that offers free shipping on dumbbells
(I haven’t), head to the nearest Modell’s or your favorite local sporting goods store.
If you’re going to be doing any serious lifting, you’re going to want grips.
Unfortunately, most of the grips out there are leather, or worse, cheap fake leather.
The leather often tears or gets warped, and fake leather-like materials hold up even more poorly. So what’s the alternative?
Neoprene.
Unlike leather grips, neoprene grips are washable. For newbies, neoprene grips make lifting easier on your hands, minimizing
your chance of getting blisters and eliminating wrist pain. For experienced lifters, neoprene grips allow you to lift
more weight and/or manage a few more reps than you could with leather grips.
NewGrips makes two different styles of durable, black neoprene grips. Their basic grips have a wrist strap and a slightly
wider neoprene piece. Their PowerPads look similar, but don’t have a wrist strap.
NewGrip offers free shipping, and postage paid returns.
The NewGrip online store
