Physical training in the garden

Begins defoliation, but the lawn still have to mow at least once. It's time to start preparing land for the winter and planted bulbs of spring flowers - tulips and hyacinths. Free time again, he will not. What is this good? In fact, a lot: you are waiting for a real fitness directly on your own site. So, most of the rakes and - forward!

Work in the garden and on the site develops endurance, flexibility, strength and provides an excellent opportunity to control their weight. Raking in a pile and put in bags fallen leaves, manage mower or wheelbarrow - these lessons well trained heart, lungs, circulatory system and make you healthier.

Bends and stretches the muscles relax and at the same time help to preserve joint mobility. Digging the earth in the garden, carrying the cut branches strengthen muscles and bones.

However, if you're not working at the site regularly, and your body is not ready to load, then before taking a shovel, consult with your doctor. Actually, talk to your doctor never hurts, if you charge for the physical work or embark on a sports training.

Burn calories

When you rakes leaves, putting them in bags, and then another, and to drag those bags to the fence you burn about 330 calories per hour. Crop postured to dig the garden and help to get rid of 400 calories. Working hand-mower entire burn 490 calories, and electric - about 300. At Turf installation guide, weeding and planting of trees will need at least 360 kcal.

In addition, work on the site and in the garden will help you relieve stress and at the same time to think about their problems or to dream. And as a result of all these efforts you still feel pride for their own achievements.

Total between the work on site and regular exercise:

* By pushing a manual mower, you train the muscles of the legs and arms and shoulders.
* Kopaj, lifting weights, strengthens abdominal muscles and perform squats.
* Power consumption with comparable companies are the power consumption during aerobics and swimming.
* During the weeding you train the muscles of the forearms and perform squats.
* Exercise when you carry firewood, cleaning the area, dragging branches and laying turf similar to the load during class cycling.
* For 45 minutes of work on the site, you can burn as many calories as 30 minutes aerobics.

Activities for older

Even moderate exercise, such as raking leaves, can benefit an older person, to prevent or delay many chronic diseases, including diabetes, heart disease and hypertension. These include reducing the risk of developing colon cancer.

Physical activity and osteoporosis

Studies have shown that pulse pressure and exercises with weights - the best way to maintain bone mass. For similar types of training are also jumping through the rope and jogging.

Working with a rake

Raking leaves, it is important not to hurt my back and pull the waist. Here are some techniques that will facilitate your work:

* Before you take up a rake and a little walk around and gently stretch a few times.
* Do not twist the body and do not bend at the waist, leaning to the leaves. Just put the feet shoulder-width apart, putting one foot forward, and raking leaves toward you.
* Do not try to do the work for one day. You are not going to run distance of 10 km on the first day of jogging, so do not try to collect all the leaves at a time.
* Take a break and stretch so your muscles are rested. Put your hands on your lower back and, without bending the legs, rotten ago. Then raise your arms up and stretch as high as possible to the sky.
* Diversify traffic during the work with a rake. Change your hand position so that the entire load is not accounted for on one hand.
* When do I have to be picked up the bag with leaves, sit down (instead of bend). Raising the bag, try not to twist the body. If it is necessary to turn, try to turn his whole body.
* After running, stretch again to relieve tension and muscle pain.
Rx Oregon