I Tried Snow-Ga and Don’t Ever Want to Go Back to Regular Yoga

I’m a bit of a yoga hound, I guess you could say. I got my teacher certification 15 years ago, and since then I’ve tried hot yoga that was so hot I thought my heart would explode. I’ve practiced traditional Ashtanga classes and new forms like hip-hop yoga. Wherever I go, from Canada to Nicaragua to the Netherlands, I try to sample the local take on yoga. So when I got the opportunity to try Snow-Ga, aka yoga in the snow, I jumped at the chance.

I arrived for my class at Bristol Mountain in the Finger Lakes region of New York. Mandy Wolfram, of Victor Yoga Studio, had me strap on snowshoes and handed me walking poles. We then set off on the snow-covered trails to find the perfect spot for class: a level clearing amid the trees.

As we started a sun salutation, I noticed that the women taking the class with me were wearing only yoga pants and slender puffy jackets. Meanwhile, I had donned at least four layers under my winter coat and snow pants. Pretty soon, I understood why: Even in sub-freezing temperatures, you work up a pretty good sweat flowing from chaturanga to downward-facing dog.

As we moved on to more difficult poses like crow and headstand (yes, I tried to balance on my head in the snow), I noticed I was less concerned about perfect form than I normally would be during a yoga class. I did not succeed in doing the headstand, and my wool gloves were a bit soaked through. But this was still the best part of Snow-Ga. By taking away my preoccupation with striking pretty poses, I was more aware of my surroundings.

I focused on breathing in the fresh air and gazing at the tree branches that sparkled with ice. By the last pose of class, which incorporated a tree trunk to help us stabilize a half moon, I felt pretty blissed out. And while I highly recommend the class in the Finger Lakes, you don’t need snowshoes to try Snow-Ga, just venture out to a park after the next snow fall and give it a try. But don’t forget to wear waterproof gloves!

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Is it easier to first do aerobic or strength training?

You know by now that you can't stick to the treadmill or elliptical alone if you want to develop a lean, healthy body. In order to get the solid and chiseled physique, it takes some hard lifting. In reality, you do need to integrate strength training into your routine, even if you want to be a better runner. But if you're strapped for time, and you need to cram your cardio and weights into a single sweat session, what do you have to deal with first? Training in intensity, according to the new study and fitness pros. Here's the reason.

Why Weights Need Not to Wait

Researchers pinned three exercise techniques against each other in a recent study published in The Journal of Strength and Conditioning Research: strength training alone, running then power, and cycling followed by strength. They found that whether they had just run or cycled, exercisers did less weight lifting reps. However doing strength training beforehand with no cardio resulted in more reps.

In my experience, I found that when they first engage in resistance training, most exercisers feel stronger'," says Robert Confessore, PhD, clinical exercise physiologist at the Summit Medical Fitness Center in Kalispell, MT. Many scientific studies also show that when performed before lifting, aerobic training can negatively affect strength development (whereas research lacks on the lifting)." This is due to the muscles' physiological changes that make you move. Before you do resistance exercises, when you use those fibers to fatigue, your shape and drive will possibly suffer.

And that can have a noticeable effect. If you want the muscle-building benefits of strength training, it's best to start with those workouts, according to Lacey Stone, a LA-based celebrity trainer. "Before your cardio workouts, it is vital that you lift because you will have the most power and the most strength to lift heavier loads, which will make you stronger in turn," she says.

When the most Cardio Matters

Both resistance training and anaerobic workouts are crucial in terms of fighting off fat. It increases your metabolic rate as you gain muscle, which helps you lose fat faster," Stone explains." And according to reports, performing both strength and cardio substantially reduces body fat more than each technique alone. So you should probably stick to the same above-mentioned formula, but keep this caveat in mind: the same study found that while fat mass and waist circumference decrease, lifting alone does not make you drop pounds when you do a combination of the two techniques or only aerobic exercise.

So you need to turn up the cardio if you want to slim down, even if that means missing any weights while you're short of time. Stone says, "Just remember this: strength training changes your shape and cardio changes your size."

If you're after better aerobic ability, Stone says there are mixed reviews on what to tackle first. And if you want to be a better runner or a better biker, it's always wise to power train. In fact, one study found that resistance exercises improved the efficiency, muscle power and economy of endurance athletes. With cross-training days scattered around, you can only need longer and more regular cardio moves (some of which are stand-alone aerobic sessions).

Seeking your success recipe

Of course, each person has different ideas about what they want to get out of their gym time, so tailor yours to your objectives. I recommend playing with the order of the two styles of training within the same workout for the recreational exerciser, then gauge the works better for you," says Confessore." If you are still unsure about what to do, Confessore recommends preparing on separate days for these two forms of workouts, so you don't have to think about one impacting the other.

The bottom line... Do what works for your body, but if you need to start with a place: tackle power, then cardio.

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Originally, this post appeared on Life by DailyBurn.

The Best Piece of Gym Equipment You're Not Using

I’m almost certain you’ve seen the VersaClimber (or maybe it’s the Power Tower) in your gym. In mine, it’s situated right next to a row of treadmills…on the second floor, in the back left corner.

In the nine years I’ve been a member at Equinox, I’ve only seen one or two people on that thing. (Admittedly, I’ve only used it a handful of times.) Weird, considering a few minutes of ascending on the 75-degree vertical beam while clinging to its handles and strapped onto its foot pedals can help boost your strength and get your heart pumping.

“The VersaClimber is a great piece of cardiovascular equipment that works the upper extremity as well as the lower extremity,” explains celebrity trainer Gunnar Peterson, director of strength and endurance training for the Los Angeles Lakers. “It can be used as a warm-up, a steady state cardio tool, or for HIIT training.”

Plus, this low-impact machine pulls your entire body into the toning party—legs, butt, core, arms, back, and shoulders—while torching crazy calories. Research from Washington State University found that folks who engaged in simulated vertical climbing experienced s higher max heart rate than their counterparts who slogged away on the treadmill or the rower; their V02 max was greater too. In other words, it’s time to stop ignoring the VersaClimber.

Hopping onto a new piece of equipment can be extremely intimidating, so start slow. “The machine works in a cross-crawl pattern, when the left arm is up the right leg is up and vice-versa,” explains Peterson, who uses the VersaClimber with many of his clients, including Kate Beckinsale. “Start with relatively short strides, increasing stride length and resistance, to suit your workout goals and fitness level.”

Next time you’re at the gym, try using the VersaClimber in your next workout. Peterson recommends adding one-minute intervals into your training as a "station" at first. Once you get comfy and your movements are fluid, aim to complete this beginner cardio blaster from Peterson twice a week: Shoot for 10, 15, or 20 minutes, depending on your current fitness, with 10-second bursts of speed and power at the end of every minute, and build from there.

“It’s definitely a challenging tool, so give yourself some time to master it,” notes Peterson. “It’s not always love at first workout, but the results are pretty spectacular.”

7 Easy Pilates Moves for a Quick Core Workout

Can’t remember the last time you tried to tone your core? Though it might sound intimidating, a Pilates workout could be one way to start developing a stronger center. “One of the best things about Pilates is it is truly for anyone of any level,” says Andrea Speir, Daily Burn Pilates instructor. “Classical Pilates consists of over 600 exercises, all of which have modifications and variations.”

Pilates might imply a pricey studio or fancy equipment to some, but in reality, all you need is a mat. These seven easy Pilates moves require no gear, and are simple enough to try almost anywhere. You’ll find yourself strengthening more than just your core, too. “Pilates is a full-body form of exercise, so everything is getting targeted,” Speir says.

Even if you’ve been skipping out on ab workouts for a while, you can probably still pull off these moves with a few modifications. “In my opinion, it is one of the best things for newbies or people who feel they are out of shape because it will help build a solid base of strength… Everything is based on what your level is and yours alone,” says Speir. Try these seven simple moves to get started today.

7 Core Exercises for a Beginners’ Pilates Workout

1. The 100At the core of every Pilates practice is ‘The 100,’ which is designed to get your blood pumping and warm you up, Speir says. Struggling to make it to the end of this move? “Make this a “50” instead,” Speir advises. “That means inhale for five counts and exhale for five counts. Do that five times. Focus on how much your abdominals are engaging and breathe.”

How to: Draw both legs into your chest, hold on to your legs, curl your head and chest up to a tight ball (a). Send your legs out to a tabletop position with your knee directly above your hip and shins parallel to floor. Hold on behind your thighs and actively curl up, deepening and hollowing out your abs (b). Hover your arms right above your abdominal wall and start to pump your arms 6 to 8 inches up and down, taking deep breaths, inhaling for 5 counts, exhaling for 5 counts (c). Repeat 10 times, without taking a break. Rest your head flat on the floor, rather than curling it up, if the move feels too difficult.

2. Rolling Like a BallDon’t take yourself too seriously. This playful move is actually a simple way to simultaneously massage your back muscles while also working your abs, Speir says. “This exercise is great for beginners because the rounded shape of your spine helps teach you how to properly and effectively engage the core muscles, while challenging them to work hard,” Speir says.

How to: Come into a seated position, knees bent, feet pointed, with just your toes touching the floor (a). Grasp the back of each thigh with each hand, and lift your legs up. Keep your knees shoulder-distance apart, and lower your head between your knees (b). Inhale, exhale, deepening your abdominals, practicing your balance, for two breaths (c). Rock back to your shoulder tips (never onto your head or neck), then back up, finding your balance for a moment. Repeat five times.

3. Single-Leg CirclesWith this simple sequence, you’ll learn how to keep your abs engaged, even when you’re moving your legs. “If you need a little bend in that knee of the circling leg, go for it!” Speir says. “It’s far better to bend that leg than to have your hip lifting up and out of place.” Another tip for first-timers: It may help to bend your non-circling leg, rather than keeping it flat on the mat—this will help you engage your core and align your hips.

How to: Lay down on the mat, shoulders down, ribs down, and extend your right leg straight up to the sky, with the left leg bent, foot flat on the floor (a). Circle your right leg across your body to your left shoulder, than back around to your right shoulder, stop at your nose. Focus on keeping abdominals scooped in (b). Repeat five times, then reverse, and switch legs.

RELATED: The 5-Minute, No-Equipment Back Workout

4. Single-Leg TeaserThe single-leg teaser is an easy way to get your body prepared for the more advanced regular Pilates teaser—in which both legs are extended in the air. Mastering the single-leg teaser first will help you learn how to find and maintain proper form, Speir says. “Make sure your legs are tightly hugging together, even though one leg is extended. You want your knees touching the entire time,” Speir advises. “This midline connection will help the lower abdominals engage and also keep the leg from swinging or dipping around, which makes the exercise more difficult and allows the back and hips to take over.”

How to: Lying on your back, walk your feet in closer together, with your legs at a longer angle (not right in near your hands) (a). Extend one leg out, tightly hugging your inner thighs and knees together (b). Reach your fingers for your toes. Piece by piece, start to slowly round your body up reaching for those toes (c). Roll down only to your shoulder tips, come right back up and reach (d). Repeat four times. Place that foot down, send the other one out, and repeat 4 times.

5. Criss-CrossWho said Pilates had to be complex? You’ll work your entire mid-section with this simple move. “This is one of [my favorite] exercises for building amazing core strength,” Speir says. Having trouble lifting your head? Try rolling up a towel and placing it under your neck. “This will help you see your abdominals and make sure they are probably engaging while in a way imitating the action of having the head and neck up,” Speir says. Remember, you only want to use this modification for moves that require your head and neck to curl up, not any exercises where you’re lying flat on the ground.

How to: Lay on your back, knees pulled into your chest, hands supporting the base of your head (a). Extend your right leg straight in front of you, left leg remains bent. Twist towards your left leg, holding for three counts (b). Switch, extending your left leg straight, pulling your right knee into your body. Spiral your chest towards the right knee, holding for three counts. Repeat twice. Then, do the move faster for four more full rotations (once on each side).

RELATED: 275 Exercises to Shake Up Your Workout Routine

6. SawIf you tend to shy away from traditional ab work (like crunches), this move might be your new go-to. “This exercise helps open and stretch the shoulders and upper back,” Speir says. “This is a must-do for beginners because it establishes a proper base and form for the body. It also builds strength, while giving a good juicy stretch.”

How to: Sit up, legs spread as wide as a yoga mat (a). With your arms straight out to your sides, twist to your left (b). Stretch your right hand towards your left foot, pulsing three times (c). Roll up in the twist, untwist, and return to center. Repeat on the opposite side. Repeat once more on each side.

7. MermaidThis stretch gives some much-needed attention to the sides of your body, which rarely get the TLC they deserve, Speir says. “Not only does it feel fantastic but it will help relieve tension and lengthen out your body.”

How to: Rest on your right hip in a seated position, with your legs folded together to the left side (like a mermaid!) (a). Place your left hand around your ankles, and hold your right arm straight up in the air, grazing your ear (b). Keeping your abdominals engaged, reach your right arm towards the ceiling, and then out and over to the left, making sure your arm stays straight. You should feel a stretch along the right side of your body. Repeat twice (c).For a counter-stretch, place your right hand on the mat, bending it slightly (d). Lift your left arm up near your ear, and stretch to the right. Spin your legs around, and repeat on the opposite side.

This article originally appeared on DailyBurn.com.

The Best Time To Work Out Is Actually In The Morning—Here's Why

Hotly debated fitness topics are in no short supply: yoga vs. pilates, cardio vs. strength training, treadmill vs. outdoor running—the list goes on. But no dispute is as polarizing as the one surrounding morning vs. evening workouts.

Of course, the absolute best time to work out is whenever gym time meshes with your schedule so you actually show up on the regular. If you can only squeeze in a jog or yoga flow after work, it's smarter to do that then skip it altogether, exercise physiologists and trainers say.

That said, there is an optimal time to workout when you'll reap the most benefits—and that's in the A.M. Research shows that starting the day with a heart-pumping sweat session does come with indisputable health benefits; and honestly, it's not as hard as you think—once you get the hang of it. Still not convinced? Let these five science-backed reasons to start setting your alarm a little bit earlier do the trick.

1. You’ll make better wellness choices all day

“When you start the day working on your health, you'll strive to maintain that healthiness," explains Zack Daley, CPT, head coach at Tone House in New York City.

Think about it: When you're proud of yourself for consistently killing it at your 8 a.m. class, you won't want to ruin that healthy high by always gorging on breakfast donuts, right? Instead, you'll likely try to keep that awesome feeling going by skipping the pastries, taking the stairs to get to your office, and indulging in a grain bowl at lunch rather than the taco Tuesday special. All of these little moves add up to a healthier you.

2. You’ll sleep like an actual baby—in a good way.

According to the  National Sleep Foundation (NSF), people who hit the treadmill at 7 a.m. sleep longer, experience deeper sleep cycles, and spend 75 percent more time in the most reparative stages of slumber than those who exercise at later times in the day. The NSF also notes that those who sweat at night tend to have more trouble catching shuteye, possibly because working out raises your body temperature—and an overheated body is a known sleep saboteur.

Anecdotally, Daley believes this to be true: “I find that when I work out early, I am able to get to bed easier at night. But when I work out later at night, my adrenaline is still going from my late night workout.”

3. You might lower your blood pressure

People with high blood pressure, aka hypertension, often need medications to control this dangerous condition. But lifestyle changes—like exercising in the morning—may help.

In one 2014 study published in the Journal of Vascular Health and Risk Management, researchers had participants exercise at three different times of day: 7 a.m., 11 a.m., and 7 p.m. Those who worked out early in the morning at 7 a.m. reduced their post-workout blood pressure by 10 percent. That dip continued all day and lowered even more at night, compared to the other participants, the researchers concluded. (The study subjects who worked out at 7 a.m. also slept better and had longer sleep cycles compared to their later-workout counterparts.)

4. You'll get a mood boost to help tackle the workday

“Working out gives you that boost of endorphins, which are basically natural painkillers for the body,” says Katherine "KG" Gundling, CPT, trainer at ‪ICE NYC‬. If your brain gets that endorphin bath early in the morning, you'll start your day feeling more optimistic and less susceptible to stress and anxiety, setting you up for a positive, productive workday. “You’ll also get a feeling of accomplishment knowing that you’ve made time for yourself first thing and have made your mental health a priority,” says Gundling.

5. You might lose more weight, if that's what you're aiming for.

Yep, if you're working out to lose weight, your results might depend (at least a little bit) on timing. According to a 2019 study in the International Journal of Obesity, those who exercised earlier in the day (at least before noon) lost "significantly more weight" than those who exercised later in the day, past 3 p.m.

While researchers admit that the study was small and needs more data to back up these claims, they also found a few other differences in morning versus late exercisers: According to researchers, early exercisers were slightly more active throughout the day, and ultimately ended up taking more steps than late exercisers. Those who exercised early on also ate bout 100 calories less—though researchers said these differences are barely applicable.

6. You’ll have the rest of the afternoon and evening free

In a perfect world, you would look forward to your regular date with the elliptical machine with pure, unbridled enthusiasm. But sometimes going to the gym is the last thing you want to do; it feels like a chore or a time suck, or the weather is terrible and you just want to go home and watch a Housewives marathon. Make it there early in the day, however, and you get your sweat session out of the way, so you won't nag yourself about it later.

“Especially if you have a busy schedule, working out in the morning can be the best way to plan and ensure that your workout doesn’t get pushed to the side at the end of a long day,” says Gundling. “If you’ve worked out in the morning, you don’t have to choose between exercise and happy hour or exercise and dinner with friends, so it’s easier to make it a habit.”

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