Workouts G - R

Gardening
Gardening Basics
Gardening gets to the "root" of fitness while you beautify your garden. Once you try digging, weeding and raking, you'll realize not all exercise involves motors and machines. Learn even more about gardening at iVillage's very own garden channel.

Classified as "exercise lite" by fitness experts, gardening can make a serious contribution to your overall activity level, but you shouldn't abandon your workouts. Cultivating the earth is a wonderful way to commune with nature -- and if you grow something healthy, so much the better!

The extent that garden promotes physical fitness depends greatly on the activities involved. Watering a flower bed or pulling a few weeds will obviously burn less energy and tax fewer muscles than raking an acre or building a rock garden. Yet the health benefits of gardening go beyond physical health to spiritual and emotional health.


Upside of Gardening
This is a fun way to burn calories while doing something useful instead of just trudging on a treadmill or repeating calisthenics.

Gardening is also good for reducing stress.

Gardening is one of the easiest ways for people to maintain contact with nature - you don't have to leave your yard to enjoy the outdoors.

Growing your own vegetables and herbs makes gardening a unique activity that combines the two fundamentals of weight control: diet and fitness.

It's good for the environment. You can minimize the use of chemicals or go organic if you want. Eating home-grown food also reduces transportation costs and pollution.

Downside of Gardening
Although gardening is a wonderful activity, you still should strive for at least three workouts a week to reap maximum health benefits.

If you have limited real estate to work with, it's kind of tough to participate, but container gardening is better than none.
There's more skill, equipment and knowledge required to do it right than you might think.
All that bending and straightening may be tough on your joints, especially your back and knees.

Some weekend warriors throw themselves into a big gardening or landscaping project after a long period of inactivity, then wonder why they're sore the next day .


Is Gardening for You?
This chart can help you see how gardening fits your goals and lifestyle concerns.

Body Parts Worked Potentially almost any area, depending on the tasks at hand.

Calories Burned Generally about 340 an hour for a 150-pound person, 454 an hour for a 200-pound person.

Gear Comfortable clothing, plenty of sunscreen, sunglasses, wide-brimmed hat, gloves, water and gardening tools as appropriate for your tasks.

Location Wherever you can find dirt to work in. Your yard, no matter what size, or a community garden or window box garden for city dwellers.

Time Design your garden around how much time you'd like to spend. It can be as much or as little as you like.
Schedule/Flexibility Depends partly on weather and climate but can fit most schedules.

Gardening Tips
Take care to protect your body. When you kneel, place a cushion under your knees. Keep your back straight and don't sit on your heels. Stand up and stretch your legs every 10 minutes or so.

Also, use a lightweight, long-handled shovel or spade, and don't overload it. Bend at the knee and step forward as you raise and dump each shovel full of soil.

Bend at the knees and hips when picking up tools, bags of soil, and other heavy objects.

Consider using ergonomically designed tools that are easier on the joints.

Many areas have gardening clubs. Members can offer tips on growing plants and avoiding injuries. County extension agencies can also give advice on gardening.

To prevent injury and increase comfort, be sure to do at least three cardio workouts a week and at least two full-body stretch and strength workouts .


Golf
Golf Basics
The ancient Romans played a golf-like game that involved striking a feather-stuffed ball with club-shaped branches. Luckily, you can skip the feathers and branches and play a more modern form of golf that owes its origins to the Scots.

For some people golf becomes more than a pastime - it's a way of life that culminates in a move to a golf community. Unfortunately, many courses are requiring motorized carts during peak hours or all the time, but you can a have a more enjoyable, more healthful and less costly time if you find a course that allows walking.

More and more women are enjoying golf, and the rise of Tiger Woods has piqued interest in many children. If you want to give your kids the opportunity, consider starting with a miniature golf course, then graduate to lessons with a pro and a driving range .


Upside of Golf
Golf is a game of strategy, so the best athlete doesn't always win.

Anyone from tykes to seniors can play.
Walking while pulling a golf cart or carrying your golf bag can help burn calories and up your stamina.
Golf lets you bask in the outdoors, and those who enjoy it have a lifelong social activity .

Downside of Golf
Break out your credit card -- this is an expensive pastime.
Playing can eat into family time on the weekends.
Use of motorized carts reduces the health benefits of golf, though it's still better than sitting in front of the TV.
Exercise is supposed to reduce stress, but for some golfers the sport is primarily an exercise in frustration that can veer into obsession. It isn't just in "Caddyshack" that people get teed off and throw their clubs.

Is Golf for You?
This chart can help you see how golf fits your goals and lifestyle concerns.

Body Parts Worked
Arms, back and trunk; cardiovascular system and legs if you walk the course.

Calories Burned
When carrying clubs, about 374 calories an hour for a 150-pound person, 498 for a 200-pound person. When using a motorized cart, drop those estimates to 238 and 317.

Gear
A full set of clubs will typically include a set of irons (3, 4, 5, 6, 7, 8, 9, pitching wedge), a set of woods (driver, 3, 5) and a putter; a bag, golf gloves, golf shoes, golf balls and tees. Plaid slacks not mandatory.

Instruction/Facilities
You need a golf course, lessons and lots of practice.

Time
Playing 18 holes takes about four to five and a half hours.

Schedule/Flexibility
Limited if you don't reserve a tee time, especially on weekends and in fine weather.

Golf Tips
You don't need to pay the expensive green fees every time you want to "practice." Many driving ranges offer a bag of balls for $2-$10 for about 50 balls.

Consider joining a gym that has a golf simulator for a less expensive way to fine-tune your game.
The cost of a lesson from a golf pro runs about $30 to $150 or more an hour.
Buying used equipment can save you a ton of money and serve your needs, as long as it's in good condition.
Working out to increase strength, flexibility, stamina and balance can help improve your golf game. And don't forget to stretch before teeing off.


Hiking
Hiking Basics
Hiking - a combination of walking, climbing, weight training and aerobics - is like working out in your own natural health club.

Some people think you have to go to Montana, Switzerland or Nepal to take a hike. You might be surprised to learn there are hundreds of miles of trails in every state in the union - and beyond.

Hiking may consist of a couple of miles of day hiking or a week climbing a mountainous region. Hiking for beginners is essentially an amble through the woods instead of on the street or track. You'll wear a fanny or backpack and either trail shoes or hiking boots.

Nearly anyone can enjoy hiking. It suits practically any age and any pace, whether it involves a stroll down a nature path with frequent stops to enjoy wildflowers, or trail running with a focus on fitness, or a two-week trek to take in fantastic scenery. Octogenarians, children and blind people have completed the nearly 2,200 miles of the Appalachian Trail - what about you?


Upside of Hiking
One great thing about hiking is that it is not a competition or a race. You reach the top of the hill in your own time. You control your pace and pause to enjoy views as you please.
Hiking is a break from the hustle and bustle of everyday life, a good way to reduce stress.
It's a great way to whip your heart, lungs and muscles into shape while taking in the sights.
The various styles of hiking can suit nearly anyone.
Picture yourself overlooking the Yosemite Valley or catching a glimpse of a Florida panther, or just enjoying the local foliage.

Downside of Hiking
Hiking has a greater risk of injury than walking because of uneven footing.
You also risk insect bites, ticks, cuts, bruises and other "natural disasters."
You might have to travel some distance to find a suitable hiking trail.
Picture yourself with blisters on your heels and a welt from a mosquito bite.

Is Hiking for You?
This chart can help you see how hiking fits your goals and lifestyle concerns.

Body Parts Worked
Lower body, heart and lungs; use of hiking poles gets the arms involved too.

Calories Burned
Varies greatly according to terrain, pace and load. For cross-country hiking, about 408 calories an hour for a 150-pound person, 544 for a 200-pound person. For general backpacking, raise those estimates to 476 and 635.

Gear
Day hikes require hiking boots or trail shoes, proper clothing, sunglasses, hat and a small pack filled with a snack, water, first-aid kit and flashlight just in case. Overnight trips additionally require boots, a larger backpack, camping gear, food and safety gear. Always bring a map.

Instruction/Facilities
The great outdoors. Newcomers can get tips and some instruction from hiking clubs that many communities offer.

Time
An hour to a week or more.

Schedule/Flexibility
Depends on your access to trails and length of hike but can fit most schedules.

Hiking Tips
Beginners should prep by embarking on a regular walking and weight-training program for a few months before attempting a hike more challenging than a flat, basic trail.

Start with shorter hikes that last only an hour or two, then gradually build up to full-day and multi-day hikes if you want.

Bring a map, don't hike alone, and always leave your itinerary with someone.

Always pack a snack, plenty of water and a first-aid kit. Many people find hip backs more comfortable than backpacks for day hikes, but backpacks are necessary for multi-day hikes.

Wear hiking boots or trail shoes, which are more substantial and have deeper grooves in the soles than walking shoes. If possible, get fitted by a boot expert at a hiking outfitter.

Don't drink from streams or lakes, no matter how refreshing and clear they look, unless you want to risk a visit from nasty intestinal parasites. Treat such water by using a good filter or boiling it.


Inline Skating
Inline Skating Basics
Rumor has it that inline skating was born out of the frustrated passions of a hockey player who needed to stay in shape during the summer months. Thanks to him, you can enjoy this fast-paced pastime all year round.

Inline skates look like ice skates, only they have wheels instead of blades. Unlike traditional roller skates, the wheels are arranged in a long row that runs the length of the skate. This makes for a faster skate and better control than traditional roller skates.

Skating is so enjoyable that you'll forget you're exercising. But safety, form and technique are musts. Get some instruction, practice, and stay within your abilities. Don't just strap on a pair of skates and go rolling down the street.

During foul weather you can stay in form and shape by patronizing a roller rink. After you've mastered the basics of inline skating, try adding hills and more challenging terrain. Or take things to another level: ice skating .


Upside of Inline Skating
You'll burn a scorching 8-12 calories per minute, tone inner and outer thighs, and improve your coordination.
While you're getting a workout, the wind whips through your hair and the scenery zips by.
This is one of those exercises that are more fun than chore.
You won't be bored.

Downside of Inline Skating
Although studies show that inline skating stresses the joints about 50 percent less than high-impact activities such as running, risk of injury from a face plant or back splat is still high.

Most injuries are the result of spills without protective gear.
Some locales, especially rural areas, lack good places for skating.
Weather is another limiting factor.

Is Inline Skating for You?
This chart can help you see how inline skating fits your goals and lifestyle concerns.

Body Parts Worked
Mainly the legs, core, heart and lungs.

Calories Burned
About 476 calories an hour for a 150-pound person, 635 for a 200-pound person.

Gear
Besides skates, safety gear is a must! Don't skate without strapping on a helmet, wrist guards, elbow pads and kneepads.

Instruction/Facilities
You'll want a flat and smooth surface to start. Many parks have paved paths suitable for skaters, and some community park and recreation departments offer instruction as well as facilities. Also, skate shops usually have instructors available.

Time
20 to 60 minutes typically, but some skaters go longer.

Schedule/Flexibility
Affected by weather but fits most schedules.

Inline Skating Tips
The initial costs: skates, about $100 to $400; helmet, $30 to $50; wrist protection, $10 to $15; elbow protection, $10 to $15; knee protection, $15 to $50.

To see if skating is right for you, rent from a shop before you buy all that gear, and get an introductory lesson.
Seek a qualified instructor to help get you started and to teach you the basics like stopping, turning and skating up and down hills.

Use etiquette when sharing the road with other types of exercisers. Obey all traffic laws and don't skate out of control or in areas that are beyond your ability.


Jogging/Running
Jogging/Running Basics
Jogging and running are as basic as exercise gets. So, put on your shoes and bound down the road -- or onto a treadmill.

Run alone or with a group. This versatile activity can be adapted to reflect your goals -- to lose weight, run a race or reduce stress. All you need is some decent shoes, a supportive sports bra and a stretch of road or a treadmill to run on.

Running is a great cardio workout, but take steps to protect your joints. Buy the right pair of shoes for your running style, weight and injury patterns and be sure to warm up and cool down properly. Learn how to minimize your risk of common problems such as stress fractures, shin splints and plantar fasciitis. Seek advice from a qualified personal trainer, the experts at your running club or an orthopedic specialist.

So what's the difference between running and jogging? If you feel like you're running, then you're running!


Upside of Jogging and Running
You can run virtually anytime and under any conditions.
It's a good way to be alone and think.
Or you can spend time with a partner.
You can also take it indoors on a treadmill or gym track.
It burns a ton of calories. Even a modestly paced jog burns about 8 calories a minute.

Downside of Jogging and Running
Pounding on the road over long periods of time leaves you susceptible to overuse injuries.
Doing too much, too quickly opens you up to injuries such as shin splints.
Some people find jogging and running a bore.
Some runners don't like to go unless the weather is nice. Some love racing outdoors but can't stand a treadmill.


Are Jogging and Running for You?
This chart can help you see how jogging and running fit your goals and lifestyle concerns.

Body Parts Worked
Cardiovascular system and legs.

Calories Burned
Varies considerably depending on pace. For jogging, about 544 calories an hour for a 150-pound person, 635 for a 200-pound person. For 6-mph running, raise those estimates to 680 and 907.

Gear
A good pair of running shoes. For women, a good sports bra.

Instruction/Facilities
None required. Your local running club may have classes, teams or informal groups.

Time
20 minutes, three times a week to start. Build up to longer runs, five or six days a week. Start with a simple walk/run program and gradually build up your running time.

Schedule/Flexibility
Should be able to fit any schedule.

Jogging and Running Tips
It all starts with your feet. Pick shoes that have the same basic shape as your foot. Example: If your feet are long and narrow, look for a shoe that's long and narrow. Make sure the shoe is designed for running: flexible with plenty of cushioning and support.

Shoes wear out, even if you can't see obvious wear. Track your mileage and change your shoes every 500 miles or six months, whichever comes first. Replace more frequently if you're a larger runner, someone who pounds loudly or you see wear sooner.

When choosing a jog bra, look for one with the highest support rating because running is a high-impact sport. Larger-breasted women may want to wear two bras for extra support .


Karate
Karate Basics
Karate is a serious discipline that packs a first-rate strength and flexibility punch.

Using blocks, kicks, punches, self defense and numerous striking techniques, karate can sharpen your physical awareness and thinking, while improving your hand-eye coordination and balance.

There are many styles of karate, such as kenpo (emphasizing the hands and feet equally, popular in the United States), shotokan (stressing linear movements) and goju-ryu ("hard/soft school"). A system of colored belts reflects the student's level of mastery, starting at white and typically progressing to yellow, green, brown and black .


Upside of Karate
The upside of karate is that it prepares you for almost any kind of attack that you could possibly imagine. With numerous self-defense moves, you have a better chance of escaping an attacker.

Karate builds confidence, promotes flexibility and improves reflexes.
Many children who would otherwise get little exercise enjoy these classes, but adults can take up karate too.

Downside of Karate
For the most part, it is better to leave the martial arts to the classroom. Before you take on a mugger or get into a fight, make sure you know and understand the consequences of what you are prepared to do. And most importantly, never hit first.

The quality of instruction can vary widely from one facility to another and one teacher to another. Credentials aren't standardized.

Make sure you are taking appropriate lessons from a karate master and not just some guy off the streets trying to make a buck.


Is Karate for You?
This chart can help you see how karate fits your goals and lifestyle concerns.

Body Parts Worked
Emphasis is on flexibility, strength, balance and coordination.

Calories Burned
About 680 an hour for a 150-pound person, 907 for a 200-pound person.

Gear
Proper dress and uniform is required. Certain schools do not mandate the uniform ("gi") jacket in summer but do require the gi pants, appropriate belt and a T-shirt sporting the school's name. Sparring equipment is necessary for most students, mainly footgear, hand gear and sometimes headgear and mouthpiece. Men should consider a cup, women a pelvic protector. Optional items include shin pads and chest protector.

Instruction/Facilities
A martial arts studio ("dojo"), which may also offer kickboxing, Tae Bo and other activities. Some community centers and most fitness centers offer karate.

Time
Allow 45 to 90 minutes. This gives enough time for a quick warm-up and then the learning portion of class.

Schedule/Flexibility
Depends on the facility; often can fit a schedule.


Karate Tips
A karate club is called a dojo. Karate style differs from dojo to dojo, so you may want to shop around to find the style that best suits your preferences.

Ask to observe a session or try an introductory lesson before signing up for a series of classes.

Consider karate for your children ages 8 and up. It's a positive way for them to direct their excess energy and learn respect and discipline.


Kickboxing
Kickboxing Basics
Pow! Bam! Zonk! Kickboxing provides a workout that packs a punch, a kick and a lot of health and fitness benefits.

Here's a combination of boxing, martial arts and aerobics. You get a full-body workout that increases balance, strength, flexibility and endurance.

Kickboxing classes are less formal than traditional martial arts classes. Moves include kicks and punches - some classes also include jumping rope, punching a heavy bag or a series of shadowboxing drills.

For those who get their kicks from kicking up their heels in class and not from getting kicked, cardio kickboxing programs provide a safer alternative .


Upside of Kickboxing
What could be better than punching or kicking something to relieve stress?
Kickboxing provides a great head-to-toe cardio and calorie-burning workout.
You'll also learn some self-defense, balance, coordination, speed and agility.

And hey, it's fun.

Downside of Kickboxing
Injuries are fairly common, especially for beginners who haven't yet learned the proper delivery of quick punches and kicks.
Many beginning exercisers will find this type of workout too strenuous.
If you don't click with the instructor or classmates, the fun factor can fizzle fast.


Is Kickboxing for You?
This chart can help you see how kickboxing fits your goals and lifestyle concerns.

Body Parts Worked
Just about everything - skeletal muscles and bones as well as cardiovascular system.

Calories Burned
About 680 an hour for a 150-pound person, 907 for a 200-pound person.

Gear
A good cross-training, basketball or aerobic shoe, wraps for your hands (to prevent injury), boxing gloves (if the class calls for them), cup or pelvic protector, and lots and lots of H20.

Instruction/Facilities
Look for kickboxing classes at your gym or local martial arts studio. Videos are also a great option. Some boxing instructors do not have standard aerobic certifications, but if they do it's a plus.

Time
A typical class lasts from 45 to 60 minutes. You can kickbox up to three times a week, more often if you're super fit.

Schedule/Flexibility
Depends on the facility's offerings but can usually fit a schedule. The video option works any time you can fit it in.

Kickboxing Tips
The classic beginner mistake is not initiating movements from the core of the body, which can be pretty joint-jarring until you get it right.

Another no-no: Don't lock your joints when throwing kicks or punches.
Take care not to overextend kicks. Beginners should avoid high kicks until flexibility increases .
Avoid exercising beyond your fatigue level.



Pilates
Pilates Basics
Pilates may sound like one of those $5 coffee drinks, but it is actually a highly sophisticated exercise form.

Pilates was originally created for injured war veterans, but the moves can teach you proper alignment so you move gracefully while working out your powerhouse muscles -- abs, lower back, thighs and buttocks.

The Pilates method concentrates on sculpting long, lean muscles that are strong and flexible at the same time. It strives not to overwork or neglect any muscle group as a method to avoid injury. There are two formats: One involves highly specialized machines with a private instructor, and the other is done on a mat as a group class.

Pilates can be adapted to accommodate a wide range of needs. It can benefit star athletes as well as your average Joe or Josephine .


Upside of Pilates
Pilates increases flexibility, strength and muscular endurance and improves posture, alignment, coordination and balance -- all without building bulky muscles.

Nothing is forced. You emphasize correct form rather than going for the burn.
The attention to the body's core, a focus that is missing from many workouts, can help prevent injuries.
Pilates promotes mind-body integration with improved breathing techniques and control of movement.

Downside of Pilates
Pilates can be expensive, especially private lessons on machines specially designed for Pilates.
If you like to master things quickly, this may not be the workout for you. Learning Pilates is a long-term, evolutionary process.
If you lack flexibility, this will be a very challenging way to exercise.


Is Pilates for You?
This chart can help you see how Pilates fits your goals and lifestyle concerns.

Body Parts Worked
All over but especially the core. Emphasizes joint flexibility and muscle balance, tone and elasticity.

Calories Burned
For a 150-pound person, about 250 calories an hour for a beginner, 350 for intermediate, 430 for advanced. For a 200-pound person, about 335 calories an hour for a beginner, 470 for intermediate, 575 for advanced.

Gear
Workout clothes. Pilates class or video, or private lessons on specially designed machines or a floor mat.

Instruction/Facilities
A Pilates center, or exercise at home with Pilates videos.

Time
Usually one hour.

Schedule/Flexibility
Depends on the facility's schedule or private instructor's availability; or whenever convenient if working out at home.

Pilates Tips
Good Pilates instructors go through a rigorous credentialing process, so be sure to ask what sort of training and experience your teacher has had.

You should round out your exercise program by including more aerobic activity, and don't abandon traditional weight training altogether.



Rowing
Rowing Basics
To experience of the muscle-building, calorie-burning advantages of rowing a boat, you don't have to live near the River Charles -- or any other river. You can hop onto a rowing machine.

Rowing machines have improved in recent years. The good ones feature flywheel and chain mechanisms, which provide a smooth and satisfying ride.

Many cardio exercises involve only the lower or upper body, but rowing addresses both.

You can use an indoor machine to train for outdoor paddling excursions because both versions work essentially the same muscles. This is a plus for the millions of people who enjoy crew, rowing, kayaking or canoeing.


Upside of Rowing
Rowing is good work for your legs, arms and back.
Studies of Olympic rowers found that rowing is one of the best ways to get in good cardiovascular shape.
Other studies show that rowers develop good upper-body bone density, which helps prevent osteoporosis.

Downside of Rowing
You need access to a rower. And make sure it's a decent one - otherwise, forget it!
Rowing is a non-weight-bearing activity. Studies are mixed on whether or not it helps build bone density in the lower body.
How many people do you know who have a rowing machine gathering dust in their garage?


Is Rowing for You?
This chart can help you see how rowing fits your goals and lifestyle concerns.

Body Parts Worked
Limbs, back and cardiovascular system.

Calories Burned
At moderate effort, about 476 calories an hour for a 150-pound person, 635 for a 200-pound person.

Gear
A good-quality rower.

Instruction/Facilities
A gym or at home. Proper instruction on form via video or an experienced personal trainer.

Time
20-60 minutes, three to five times a week.

Schedule/Flexibility
Any time at home or according to availability at a gym.

Rowing Tips
Rowers with heavy, metal flywheels are best.

Avoid rowing machines that consist of two arms and a pneumatic piston for resistance.

Though it's not classic form, switching your grip to underhanded or even one arm can give your hands a rest and keep you going longer.

Use your legs and hips. That's where your drive comes from.