Gardening, Digging, Weeding Fitness Training

Gardening, Digging, Weeding Description

Gardening, digging and weeding are activities which some people find relaxing, rewarding, and ideal for stress management. These activities may help to tone and strengthen muscles while increasing daily caloric expenditure.

Gardening, Digging, Weeding Risks

• Knee bursitis from spending a lot of time working on the knees
• Decreased flexibility in lower back and neck from hunched-over position
• Back pain or stiffness
• Overexposure to sun
• Allergic reactions to insects, grass or pollen

Gardening, Digging, Weeding Equipment required

• Basic gardening tools: shovel, hoe, clippers, rake, etc.

Gardening, Digging, Weeding Applicable substitutions

• Golf (ride in cart)
• Fishing
• House painting
• Chopping wood
• House cleaning

Gardening, Digging, Weeding Reference sources, organizations and publications

• American Horticultural Society: 7931 East Boulevard Dr., Alexandria, VA 22308, (800) 777­7931
• National Gardening Association: 180 Flynn Ave., Burlington, VT 05401, (802) 863­1308
• Organic Gardening Magazine: Rodale Press, Inc., 33 East Minor St., Emmaus, PA 18098 (215) 967­5171

Mode

Recreational

Fitness Benefits

• Cardiorespiratory 1
• Flexibility 0
• Muscular Strength 1
• Muscular Endurance 1
• Body Fat Recution 0

Fitness Requirements

• Cardiorespiratory 0
• Flexibility 1
• Muscular Strength 1
• Muscular Endurance 1
• Coordination/Skill 0

Muscle groups used

Primary muscles: latissimus dorsi, rhomboids, trapezius, shoulders, biceps, triceps, forearms and erector spinae Assistance muscles: quadriceps, hamstrings, chest, obliques and abdominal muscles

Energy expenditure

Approximately 0.042 Calories per minute per pound of body weight