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This Fall Activity Is Perfect For Keeping A Tight And Sculpted Core

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It may seem like joke, but raking leaves in the fall can be a fantastic workout, even a fun one as you get outside and interact with nature -- but you have to make sure to take the proper precautions, do it correctly and do it in a manner that maximizes your fitness outcome.

Keep in mind that U.S. Consumer Product Safety Commission reports that in 2012, 38,000 people were injured raking leaves during the fall -- everything from back aches to neck strains -- so this year, let's break it down safely and effectively:

1. Avoid twisting your body when raking, and instead use your legs, which are much stronger that your back, to shift your weight.

2. Us a proper-sized rake, as there's no need to bend down any further that you have to.

3. Bend at the the knees rather than at the waist to bend down and pick items up.

4. Switch sides every 10 minutes. Boyd Buser, the associate dean of clinical affairs at the University of New England suggests this will help even out your workout, give fatigued muscles a chance to recuperate with short breaks, and distribute any strain on your arms and shoulders evenly.

5. Leaves can create a very slippery environment, especially when a little rain enters the picture, so be sure to wear proper shoes that are skid-resistant to avoid injury and get a better grip for maximum lifting power.

6. As with everything else, make sure not to overdo it. Even though it's a chore that often needs to get done, don’t forget that raking leaves is primarily an aerobic physical activity, so make sure to take frequent breaks, especially if you’re a relatively infrequent exerciser.

7. Be sure to wear layers. Because it's an intense exercise, you’ll heat up quickly and intensely, so even if it's cool out, you’ll likely want to be able to shed some layers in no time.

8. When it comes to bagging your leaves, you’d be surprised at how quickly the weight can add up. Enjoy a nice strength workout lifting and carrying your bags of leaves, but don't overdo it and strain your back. In fact, the recommendation is that you break up your leaf-raking workout over a couple days, with the first dedicated to raking and the second dedicated to carrying the bags after you’ve had a chance to rest.

So enjoy your next leaf-raking session as you earn brownie points -- and since it is an exercise, afterwards, be sure to replenish your body and muscles with a protein packed, vitamin rich beverage like TruMoo Protein Plus. It contains 25 grams of protein and no high fructose corn syrup. Plus, it’s high in calcium, potassium and vitamins A and D, so you’ll be refueled and ready for action.

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