Fitness for Equestrians
Fitness for equestrians...it is so important! Hunter jumper riders know that riding is not just a hobby, it is a sport. Riding gives us a workout! Did you know that horseback riding offers cardiovascular benefits? An average sized female rider can expect to burn about 384 calories/hour riding at the trot! Additionally, horseback riding recruits many muscle groups in the legs, abdominals, lower back, upper back and shoulders, chest, buttocks and arms. Horseback riding requires a huge amount of strength, balance and muscle control. In short fitness for equestrians is important.
Naturally, one of the best ways to improve strength, balance and muscle control for horseback riding is by horseback riding more frequently and using the exact type of strength and balance required for the sport. Many experts agree that there is fitness and fitness for equestrians, and that the two things are separate. For example, the best hunter jumper riders in the United States (usually professionals) ride multiple horses 5-6 times per week to improve their strength and endurance for riding. Unfortunately, for the rest of us, amateur riders with limited time and resources, riding almost every day of the week for several hours a day just is not possible.
Luckily, amateur riders like us can take a cue from other sports such as running and swimming in which cross-training is used extensively to boost performance in a chosen sport, in our case, horseback riding and jumping. Yes, cross-training can’t replace riding, but again, if it isn’t possible to ride more, then following this free fitness for equestrians program explained below is the next best thing. The Fitness for Equestrians program can be used to gain strength and get fit when you aren’t able to ride.
In addition to the fitness for equestrians program described below, I have hand selected a group of my most recommendend fitness DVDs for cardio and strength as well as some simple fitness equipment that compliments the DVDs and the program described below. To learn more about these products or to purchase them, you can simply click on the links below.
Naturally, one of the best ways to improve strength, balance and muscle control for horseback riding is by horseback riding more frequently and using the exact type of strength and balance required for the sport. Many experts agree that there is fitness and fitness for equestrians, and that the two things are separate. For example, the best hunter jumper riders in the United States (usually professionals) ride multiple horses 5-6 times per week to improve their strength and endurance for riding. Unfortunately, for the rest of us, amateur riders with limited time and resources, riding almost every day of the week for several hours a day just is not possible.
Luckily, amateur riders like us can take a cue from other sports such as running and swimming in which cross-training is used extensively to boost performance in a chosen sport, in our case, horseback riding and jumping. Yes, cross-training can’t replace riding, but again, if it isn’t possible to ride more, then following this free fitness for equestrians program explained below is the next best thing. The Fitness for Equestrians program can be used to gain strength and get fit when you aren’t able to ride.
In addition to the fitness for equestrians program described below, I have hand selected a group of my most recommendend fitness DVDs for cardio and strength as well as some simple fitness equipment that compliments the DVDs and the program described below. To learn more about these products or to purchase them, you can simply click on the links below.
Fitness for Equestrians- The Program
The disclaimer-I am not a doctor, personal trainer or nutritionist and I do not promote the fitness for equestrians program as a professional. This program is based on sound and conventional advice regarding exercise and diet. Consult your doctor before beginning this or any exercise program. I use this program personally to maintain a healthy weight, gain strength, and most importantly, to improve my riding even when I am not able to go to the barn. I did not mention this before, but equestrian fitness benefits not only you, the rider, but also your horse. A stronger rider who maintains a healthy weight has a much easier time staying balanced and giving the horse a more pleasant ride.
Equipment Required
Minimal equipment is required. You will need a weight bar or a set of dumbbells weighing between 15 and 30 lbs total. An Exercise mat is recommended but not required.
Fitness for Equestrians-Cardio Workouts
As mentioned above, horseback riding burns calories. If you ride less than 5 times a week as most of us do, it is import to augment your calorie burning (cardio) program with additional cardio workout that are 20-30 minutes long. You should do some type of cardio 3-5 times per week. You can choose from a variety of activities as long as they raise your heart rate including: Horseback riding (moderately hard) Running Kickboxing Brisk walking Elliptical trainer Cycling Swimming
Fitness for Equestrians Cardio-Do Intervals
No matter what cardio activity you choose, current research shows that you will burn calories most efficiently if you do an interval workout. This means that instead of exercising at one sustainable level of intensity, you do several minutes of very intense exercise that is close to your maximum effort with less intense periods of recovery in between. This approach has proven to yield better results than less intense, sustainable exercise in both athletes and non-athletes.
Fitness for Equestrians-Strength Training
Strength training for horseback riders is a very important part of an equestrian fitness cross-training program because it helps to improve muscle strength, balance and stability on the horse. One thing that I hate about weight training is counting reps and sets. Don’t you? Instead, with this program I recommend using lighter weights and putting on your Ipod (or other music playing device). Do each exercise for the duration of a 3-4 minute song. You can also alternate between exercises. With all exercises you can work different muscle fibers by varying the speed and rhythm of each exercise. For example, you can squat in one fluid motion or in 2 counts. You can squat down in single time and push back up slowly with a two count. You can also do “pulses”, 3-7 quick, shallow squats. Changing rhythm works different muscle groups. The technique works with all exercises and keeps things interesting. Feel the burn! The Fitness for Equestrians Program Exercises
Squats
Start with your knees about shoulder width apart. Squat down as if you are about to sit down in a chair. Do not allow your knees to come past your toes.
The disclaimer-I am not a doctor, personal trainer or nutritionist and I do not promote the fitness for equestrians program as a professional. This program is based on sound and conventional advice regarding exercise and diet. Consult your doctor before beginning this or any exercise program. I use this program personally to maintain a healthy weight, gain strength, and most importantly, to improve my riding even when I am not able to go to the barn. I did not mention this before, but equestrian fitness benefits not only you, the rider, but also your horse. A stronger rider who maintains a healthy weight has a much easier time staying balanced and giving the horse a more pleasant ride.
Equipment Required
Minimal equipment is required. You will need a weight bar or a set of dumbbells weighing between 15 and 30 lbs total. An Exercise mat is recommended but not required.
Fitness for Equestrians-Cardio Workouts
As mentioned above, horseback riding burns calories. If you ride less than 5 times a week as most of us do, it is import to augment your calorie burning (cardio) program with additional cardio workout that are 20-30 minutes long. You should do some type of cardio 3-5 times per week. You can choose from a variety of activities as long as they raise your heart rate including: Horseback riding (moderately hard) Running Kickboxing Brisk walking Elliptical trainer Cycling Swimming
Fitness for Equestrians Cardio-Do Intervals
No matter what cardio activity you choose, current research shows that you will burn calories most efficiently if you do an interval workout. This means that instead of exercising at one sustainable level of intensity, you do several minutes of very intense exercise that is close to your maximum effort with less intense periods of recovery in between. This approach has proven to yield better results than less intense, sustainable exercise in both athletes and non-athletes.
Fitness for Equestrians-Strength Training
Strength training for horseback riders is a very important part of an equestrian fitness cross-training program because it helps to improve muscle strength, balance and stability on the horse. One thing that I hate about weight training is counting reps and sets. Don’t you? Instead, with this program I recommend using lighter weights and putting on your Ipod (or other music playing device). Do each exercise for the duration of a 3-4 minute song. You can also alternate between exercises. With all exercises you can work different muscle fibers by varying the speed and rhythm of each exercise. For example, you can squat in one fluid motion or in 2 counts. You can squat down in single time and push back up slowly with a two count. You can also do “pulses”, 3-7 quick, shallow squats. Changing rhythm works different muscle groups. The technique works with all exercises and keeps things interesting. Feel the burn! The Fitness for Equestrians Program Exercises
Squats
Start with your knees about shoulder width apart. Squat down as if you are about to sit down in a chair. Do not allow your knees to come past your toes.
Rows
Squat down sticking out your buttocks. Do not let your toes come past your knees. Holding dumbbells or a weight bar, pull the bar straight back towards your body squeezing your shoulder blades together.
Squat down sticking out your buttocks. Do not let your toes come past your knees. Holding dumbbells or a weight bar, pull the bar straight back towards your body squeezing your shoulder blades together.
Deadlifts
This exercise is very important for equestrians because it strengthens the lower back. From a squat position, lean forward with a weight bar or dumbbells and then lift from the lower back.
This exercise is very important for equestrians because it strengthens the lower back. From a squat position, lean forward with a weight bar or dumbbells and then lift from the lower back.
Standing Press
Curl the weight bar or dumbbells toward you. Soften your knees and push up from the knees to help you lift the weight over you head. Soften the knees again to catch the bar when bringing it back down.
Curl the weight bar or dumbbells toward you. Soften your knees and push up from the knees to help you lift the weight over you head. Soften the knees again to catch the bar when bringing it back down.
Bench Press
To make this exercise more difficult you can lift your feet off the mat to engage your core muscles. If you do this make sure your lower back is in contact with the mat. If that is too hard, keep your feet on the mat with your knees bent. Lift the weights straight up above your chest. Remember to use different rhythms and counts when performing this exercise.
To make this exercise more difficult you can lift your feet off the mat to engage your core muscles. If you do this make sure your lower back is in contact with the mat. If that is too hard, keep your feet on the mat with your knees bent. Lift the weights straight up above your chest. Remember to use different rhythms and counts when performing this exercise.
