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Fitness Corner: Garden can grow muscles, too
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Anonymous user Tue Nov 30, 1999 00:00:00 PST
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0 responses 0 comments Growing up, my parents didn’t have enough money for me to join a gym.

I enrolled in some dance classes at the YMCA, but that didn’t work out too well
because: 1. We lived on a ranch about 30 miles from town and 2. There were always several chores waiting for me at our “home on the range.”

So my dad, an ex-P.E. teacher, aka “drill sergeant,” taught us a few tricks in the garden to stay fit and toned.

He would say, “The fresh air and hard work will whip you into shape in no time!”

Of course, back then, that’s the last thing I wanted to hear, but looking back, he was actually right on the money.

Have you ever tried the two-handed wheelbarrow race?

My sisters (I have five of them) and I would pair up — one pushing, the other sitting atop of the debris we loaded in each wheelbarrow, and for “fun”  we would race across the pasture to a dumping site.

Bear in mind, the wheelbarrows contained weeds, compost, etc.

Sometimes we got a bit carried away, fell over and had to reload the wheelbarrow with that mess all over again. Needless to say, that particular “sister team” would lose the race.

Little did I know that during those wheelbarrow races I was actually running sprints and working anaerobically.

We’d soon tire and trade places, and after five or 10 minutes of racing we would just about collapse.

The best part was we were working on speed and getting a heart-pumping cardio workout and never even realized it!

For some more handy “gardening workout” exercises, how about the “weed squat and pull?” Great for the legs and butt.

We even remembered to keep our knees bent in order to use our legs and not our backs. Remember, Dad always checked our form — “Shoulders back and abs
in,” he ordered.

We would squat, sometimes hold in a 90-degree position, while we wrestled those stubborn weeds for what seemed like eternity, then stand, relax and repeat it again.
Over and over, we were working on legs, glutes, deltoid, trapezius and lats — all without the use of any equipment!

Next there was the good ol’ “corral shuffle.”

My least favorite, and with good reason, because this one was a bit unpopular among all the sisters.

First we shoveled cow manure, then shuffled over as quickly as we could to promptly dump it into an awaiting wheelbarrow while holding our breath!

This one whipped us into shape in no time. We gained some quickness, speed and agility. Once again, we didn’t realize what a great shoulder and back workout we gave ourselves, not to mention the increased lung capacity from holding our breath!

Finally, the “abdominal hoe down.”

Every time I brought the hoe toward me, I felt my abs contract like no machine I’ve ever tried in a gym. It was a great overall workout because it also worked shoulders and back muscles.

Fast-forward about 30 years, and gardening remains one the best ways to keep the body fit and flexible!

It provides a terrific caloric burn, which averages about 300 calories per hour. Each hour of constant gardening can challenge the body enough to train for muscular development and endurance.

Here are some easy training tips for avoiding muscle soreness:
• Use good posture and body positioning to avoid injury. Always keep yourself in a natural alignment. Try to balance both sides of your body — for example, don’t always kneel on one knee, alternate sides or use both knees.  In addition, knee pads work wonders as a cushion.
• Don’t use bouncy or jerky movements.
• Always keep your abdominals pulled in, as this will aid in proper back alignment as well as tone your abs.
• Lift with legs, NOT your back. This is the most important rule for preventing back injury.
• When lifting a wheelbarrow, keep knees flexed (bent) because locking your knees will cause your back to do all of the work.
• When digging or hoeing, don’t twist your back. Lift your front foot, point it in the direction you need to go and then turn your body in that direction.
And whatever you do, don’t forget to breathe! Holding your breath while lifting heavy objects could cause you to faint. Then who would do all gardening that needs to be done?

I really did enjoy gardening in the outdoors with my sisters. Powerbars were pretty much obsolete, but fresh fruits and vegetables were always nearby for the taking.
In the garden, there is a sense of accomplishment with bountiful rewards that no gym can supply. Reconnection with nature and knowing you used every muscle in your body will always be a rewarding experience.

Today’s fitness tip: Don’t play sports to get in shape — get in shape to play sports!
Dear Readers: I hope this and future articles help you with your fitness goals. I welcome any questions or comments. E-mail at: Fitness4life 5959@yahoo.com.

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