Yoga and Pilates have become increasingly popular with people who want an intense low-impact muscle workout without risking injury or joint damage.

These exercises are not just a gentle stretch. Done properly, they increase physical performance, strengthen muscles and connective tissues, reduce muscle soreness, improve posture, reduce risk of back pain, boost circulation, improve muscle coordination and help you to relax.

Yoga and Pilates are both excellent cross-training exercises for serious runners and cyclists want to avoid joint damage from over-training.

Yoga
Books, DVDs and videos: Beginners should get some yoga coaching from a specialist. Then invest in a book or video to keep you motivated and informed when practising at home.

Different books and videos focus on different types of yoga such as Hatha and Astanga (Ashtanga). Most yoga practised in the UK is Hatha yoga, which focuses on postures and breath control. It’s often practised solely for health benefits rather than as a path to enlightenment. This is a good type of yoga for beginners.

Yoga mats: Yoga mats tend to be “stickier” than traditional exercise mats because they need to stay still while you move. Popular brands include Cyclex, Wai Lana and Reebok. Yoga mats can be used for other floor exercises too, and are ideal for stretching after a cardiovascular workout.

Yoga accessories: You’ll also find foam chip blocks, straps, eye masks and yoga mat bags. Also find yoga balls, sometimes described in listings as fitness balls, exercise balls, gym balls or Pilates balls. Yoga clothing: Such as Thai pants and yoga belts.

Yoga sets: If you’re starting out, save money by buying a yoga set. Good examples are Reebok’s Yoga Set, which includes a Reebok yoga mat and strap, bag, block and training programme, and the more expensive Wai Lana Ultimate Yoga Kit, which includes the Wai Lana Toning Workout Video, a 6ft yoga strap, 4-inch foam block, yoga mat, wall chart of postures, inflatable yoga ball, foot pump, online membership and instruction booklet.

Pilates
Pilates is a fitness system developed in the early 20th century by Joseph Pilates, who called it the Art of Contrology. Pilates focuses on the core postural muscles that keep the body balanced and support the spine.

Like yoga, Pilates can be practised by anyone regardless of age and fitness. It’s increasingly used for physical rehabilitation and to treat conditions including neck pain, repetitive strain injury and whiplash. Top athletes use Pilates to build muscle strength and flexibility and to prevent injury – and to maintain their physique.

As with yoga, Pilates is best taught initially by a professional coach. Once you have a grounding in the technique, look for books and videos, and for clothing and accessories to help your training. The equipment you need depends on which type of Pilates training you prefer.

Without machines: The best way to start. With this variety of Pilates you use your own body as a “weight” to build strength and flexibility.

You’ll need a Pilates mat or yoga mat; a regular exercise mat be enough, but make sure it doesn’t slip. Also look for Pilates accessories such as blocks, balls, straps, blocks and rings.

With machines: Many Pilates practitioners use specially developed equipment to create resistance and develop specific muscle groups. You’re recommended to start with mat classes before moving on to Pilates machines.

The best Pilates machines are called performers or reformers This group of machines, from brands such as Ultrafit (look for the Ultrafit Magic Pilates) and Aero (for example the Aero Pilates and Cardio Board), have a system of pulleys, springs, ropes and bands to create muscle resistance. Can be expensive and bulky, but ideal for serious practitioners.