Have you ever tried the two-handed wheelbarrow relay, the weed squat and pull, or the compost shovel shuffle? It’s a unique training circuit enjoyed by millions each year as they whip their gardens and bodies into shape! Gardening provides a terrific benefit package, burning an average of 300 calories per hour and challenging the body with resistance training for muscular development and endurance.
The Garden Circuit
Upper Body Training. Turning the compost pile, pulling weeds by hand, hauling the hose around the garden, raking, and hoeing will effectively train the muscles of your upper body. Specifically, the muscles worked by these activities include the biceps (front of upper arm), triceps (back of upper arm), deltoids (shoulder muscles), trapezius (upper and middle back) and latissimus dorsi (upper back).
Lower Body Training. Digging with a shovel and repetitive squatting to move or lift objects will quickly shape your lower body. Muscles included in these movements are the gluteus maximus (rear end), quadriceps (front of thighs), and hamstrings (back of thighs).
Cardiovascular Training. Taking a spin around the garden with a push mower and pushing a loaded wheelbarrow from one end of the garden to the other will target the entire body and give you a heart-pumping cardiovascular workout.
Training Tips
Prevention is the best medicine when it comes to avoiding muscle soreness. The most common complaint echoed by gardeners is an aching back. Proper form is critical when performing gardening exercises and a short 10 minute warm-up and stretch will help the body prepare for activity. Keep these tips in mind when going through the garden circuit: Use good posture and body positioning to avoid injury. Always try to keep your body in its natural alignment. If you feel uncomfortable, you’re probably out of alignment and need to reposition yourself. Try to balance the use of both sides of your body. When pulling weeds, alternate hands and when digging, alternate feet on the shovel. Don't always kneel on one knee, alternate knees or kneel on both knees. Additionally, knee pads or a cushion will help protect your knees. Keep all your motions smooth and steady. Bouncy or jerky movements can harm your muscles and cause injury. Always keep your stomach muscles tight and firm. This will help keep your back in proper alignment as well as tone your abdominals. Lift with your legs, not your back. This is rule #1 for preventing back injury. Keep your knees flexed when lifting a wheelbarrow or heavy object. Locking your knees will cause you to lift from your back, not your legs. When digging, don’t twist your back. Lift your front foot, point it in the direction you need to go and then turn your body. Concentrate on your breathing. Don’t hold your breath, especially when lifting or moving heavy objects. If you feel yourself gritting your teeth or holding your breath, the object you're lifting is too heavy. Remember to exhale as you exert force. For example, exhale when you lift a bag of fertilizer and inhale as you lower it.
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