Rider Fitness - Targeted for Equestrians
What you can do to become a better and more efficient rider
Part #1 - Cardiovascular Fitness
There are many things each of us can do on a regular basis to improve our riding and better our horses. You do not need a lot of equipment or expensive gym memberships, you simply need a few minutes every other day. Before beginning any exercise program it is a good idea to consult your physician and it is imperative that you do so if you have any existing health problems.
We all know how important it is to regularly exercise our horses but we often neglect ourselves. Riding, regardless of type, is a very physical sport and requires great muscle control
...will become easier. This is a signal that it is time to make some changes. Just as your mind needs variety to stay engaged, so too does your body. When an exercise program becomes too routine, your body adjusts and ...
The first component to any exercise program is Cardiovascular Fitness. There are many forms of cardiovascular activity, including riding. A good rule of thumb is if you feel winded or out of breath while riding you likely need to improve your cardiovascular capacity. Of course all horses are different and some require you to work harder than others, however if you are fatigued in 15 minutes or less of moderate riding you should consider supplementing your riding with another cardiovascular activity. Some examples of alternate activities include; power walking, running, cycling, swimming, cross-country skiing, hiking
...per every 30 mins. Remember, though, that exercise has so many benefits that any amount is better than none. Benefits of regular exercise: Reduces your risk of heart disease, high blood pressure, osteoporosis, diabetes and obesity Keeps joints, tendons and ...
Methods of Measuring Cardiovascular Activity:
1) Heart Rate
Ex: Female age 30 yrs exercising at a moderate level of 70 - 85% of her maximum heart rate
Pulse taken on the wrist or neck over 60 secs.
Max - age=max HR, x % = heart
...blood pressure. Vitamin E supplies Oxygen to the heart and the other muscles in the body. Accelerates wound healing and aids in the functioning of the immune system. Zinc is needed for healing and maintaining healthy tissues. Amino Acids are ...
*226 - 30 = 196 x .70 = 137 beats per minute
*226 - 30 = 196 x .85 = 167 beats per minute
(*male use 220 as max)
137 - 167 bpm would be the heart rate zone for this person.
Another easier way, although less accurate, is the Perceived Exertion Scale.
2) Perceived Exertion
This method uses a scale of 1 -10, 1 being very easy and 10 being very difficult. For example, 1 would be resting on couch and 10 would be a full sprint.
1 2 3 4 5 6 7 8 9 10
very easy —————–>easy—————–>moderate———->difficult
Using this method you would ask yourself “how hard am I working?” and you should be at about
...increase the weight slightly for your next workout. If you are training your whole body each time you exercise, only do 1-2 exercises for each muscle group and perform 1-3 sets of each exercise. If you employ a split routine ...
How often do I need to exercise for?
The minimum as recommended by Health Canada is 30 minutes of moderate activity (in your heart rate zone) 3 times a week. Now this is just a guideline and depending on your riding goals and how you feel when riding, you may need to do more or less. Keep in mind that your riding may also count as some of this time, that is if you achieve a heart rate in your training zone (70-85%) while riding.
Again, if you want to be able to ride longer without becoming out of breath, I suggest you increase the Cardiovascular training you do out of the saddle. You
...than seemingly more strenuous activities, like skiing and swimming. Tai Chi and Qigong also boost immune system function notably, and reduces the incidence of anxiety, depression, and overall mood disorder. If you are interested in learning more about Tai Chi ...
One more suggestion, if you are counting your riding time as cardiovascular training, and you are not sure how hard you are working, try wearing a heart rate monitor. Sometimes it is difficult to check your heart rate while on your horse so a heart rate monitor easily displays it for you. I will discuss this topic in more detail next time!
Summary
Cardiovascular health is equally important for you as well as your horses. To ride efficiently we need to be fit and often riding alone
...or mobility is of prime importance. Stretching to maintain muscle elasticity, which decreases with age, is vital for skiing. Stretching for skiers will not be covered here, as we have already dealt with this subject in a previous article entitled ...
Written for [http://www.ccriderss.com]www.ccriderss.com
Jayne Essig
B.Education, ACE Certified Personal trainer
Jayne has been involved with horses nearly all of her life, and has been devoted to Dressage for many years now. She has tailored her professional development and education around her keen interest in personal fitness and riding.