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Fitness & Exercises for a Horse Rider

From http://www.livestrong.com/article...ness-exercises-for-a-horse-rider/

Quote:
Overview
Along with regular riding practice, equestrians require additional physical conditioning to remain competitive, say exercise physiologists M. F. Devienne and C. Y. Guezennec of the University of Paris in an August 2000 study published in the "European Journal of Applied Physiology." They concluded that the equestrian athlete needs the flexibility, cardiovascular conditioning and strength required of other competitive athletes, and typically must look outside of the riding arena to find it.

General Conditioning Program
Equestrians should include aerobic workouts at least three days a week to increase the cardiovascular and muscular conditioning necessary to ride competently and safely. The American Medical Equestrian Association recommends that you combine running, swimming or biking into your regular riding routine for variety. Start your program at low intensity levels for a short duration, and increase the intensity and length of time as your body changes and adapts. Begin every exercise program with a good flexibility warm-up and end with a stretching cool-down.

Pilates
The discipline of Pilates focuses an equestrian's body on "powerhouse" fitness -- those core muscles between the sternum and the hips. This allows a rider to balance in the saddle, keep heels, hips, shoulders and ears in a straight line, and relax their arms and legs so they don't interfere with the horse's movement -- the signs of good horsemanship, says U.S. Dressage Team rider Betsy Steiner in "A Gymnastic Riding System." To widen the range of movement within the hip socket and relax your thighs around your horse, she suggests performing femur circles. Lie on your back with both knees bent over your hips, engage your core muscles and place your hands on your knees. Slowly circle your knees away from each other and then back together keeping your pelvis on the floor. Repeat the exercise in the opposite direction.

Tai Chi
Tai chi -- the ancient Chinese philosophy and martial art -- improves an equestrian's balance in the saddle, increases the body's range of motion and heightens the rider's sensitivity to the horse's body movements. It also retrains the rider's breathing and allows her to feel a mind-body connection so that she senses what her horse is going to do before it happens, writes James Shaw in "Ride From Within." To direct your conscious breathing while on horseback, have a friend longe your horse at a walk while you sit in the saddle with your hands at your side. As the horse moves forward, form a "diamond" with your hands, placing your thumbs on your belly button with your palms lying against your abdomen. Focus your mind on the space enclosed by your hands and direct your breath down into this "diamond." Feel your belly push against your hands as you inhale and pull away when you exhale. Repeat this exercise as you make three circles on the longe line.

Physiocise
In a series of exercises she calls "Physiocise," exercise physiotherapist Anna-Louise Bouvier teaches equestrians how to support core muscles, balance the spine for good riding posture, stretch and gain control of tight muscles, and strengthen the arms and legs. If you are a rider who leans to one side while in the saddle, you can stretch your piriformis muscles -- those muscles deep in your hips -- that allow your legs to drop down and reach around your horse's sides. Sit in a chair with your chest up and shoulders relaxed. Cross your left leg over the right with your left ankle resting on your right knee. Gently press down on your left knee for a count of 10. Relax and repeat three times. Switch your legs and repeat the exercise. You may need to work more on your leaning -- or weaker -- side than the other.

Fitness Test
To determine your level of conditioning, the AMEA developed a fitness test geared specifically for competitive equestrians. Based upon either a 12-minute race or a 1.5-mile run, the test sets parameters for both males and females 13 to 29 years of age. In the 12-minute race, males between the ages of 13 and 18 must cover 1.6 miles to over 1.73 miles to be considered in good to excellent physical condition. Females of the same age group need to run 1.16 miles to over 1.27 miles to be deemed in the same shape. In the same race for 19- to 29-year-olds, men must cover 1.75 miles to over 2 miles, while women run 1.35 miles to over 1.65 miles to be considered in good to excellent shape. The 1.5-mile run is a timed event decided along similar guidelines



Read more: http://www.livestrong.com/article...-for-a-horse-rider/#ixzz1Vo5se3Ro
PasoBaby_CarolU

Those people do DRUGS!!!  What is this "run" stuff?  
sebocat

no kidding.....running? why run when you can ride

Seriously though, thanks for the post - I need motivation
Hertha

How far does a 62+ old person have to run to be comparable      

Gotta do something to help get that leg over the other side of the saddle  
becdubie

There is a new horsemanship facility opening up near me, she has a 'fitness with horses' class.   I would go if I lived closer but a 40 mile drive is too far away.   But last weekend she had an open house and she demonstrated some of her training, and classes etc...she showed some of the things she does in her fitness classes.    It looked lilke it would be a blast., but for me too far away to attend 3X a week and not really a good use of my money since I can run around in the field wiht my horses for free.  
I signed up for some riding lessons with her though, so excited about that, she teaches a form of Centered riding.   Her main mentor is a Certified Centered riding instructor.
jackspark

Run?  What?  Did you really say run?  Runnin' is Gem's job, stayin' on is mine

I would recommend Ride from Within  by James Shaw
CoolsLadyInRed

PasoBaby_CarolU wrote:
Those people do DRUGS!!!  What is this "run" stuff?  

 Running?! Argghh! I am 56 and have no plans to run any where but maybe to the barn. Never could run and have no intentions in the future. BUT I do stretch
Hertha

Quote:
I would recommend Ride from Within  by James Shaw


Good book but the front cover puts me off.  The horse has its mouth tied to the saddle......................            
Blue Flame

jackspark wrote:
Run?  What?  Did you really say run?  Runnin' is Gem's job, stayin' on is mine

I would recommend Ride from Within  by James Shaw
I'm running on the inside - run from within
PasoBaby_CarolU

Joking aside, I think it is important to stay in some kind of shape for our horses.  I've seen many horses injured by people using their arms and upper body to pull themselves into the saddle.  This puts a lot of stress on the withers and neck.   I also think you need to stay in good enough shape that you are limber in your lumbar and can ride with the horse.  

Of course there is the weight factor...some discussion on if 20 or 25% of the horse's ideal weight is correct, but that includes you and your tack.  Add a 40 lb western saddle, and you have to watch your weight on even an average size horse.  

And you should also be in good enough shape...and wear good enough footwear - to walk out of wherever you ride to.  I walked Rosie out of Strawberry a month ago...so it happens.  I've also been on trails that disappeared on shear rock faces where we got off and walked/slid.   I can tell you, it made me appreciate my Wrangler trail boots...and the fact that I wasn't in cowboy boots at the time.   Two friends were and both slid terribly and one twisted her ankle from the heel.

But running????  Maybe that's why we do Parelli...so we don't have to chase our horses!  
calatar

PasoBaby_CarolU wrote:
And you should also be in good enough shape...and wear good enough footwear - to walk out of wherever you ride to.


I agree 100%. I had to pull Cal from an extremely hot competitive ride in March one year because the heat was too much for the coat he still had on (even with a trace cut). Ended up walking him out the last few miles and am so glad I did.
Malcolm

Well this is interesting. There is something in it in that many riders are not fit to ride in more ways than one, and having the necessary core strength lined up is not putting the cart before the horse. I have got five horses to keep fit and fed and finding the time to do this is enough to keep me busy. I can run to fat in Summer when it is usually too hot or too wet to ride and the horses also get some time to grow their guts on the green grass. This is when I must get to the gym. Its my last polo tournament this weekend but might take up something else in the off season. My new chestnut is a bit big for me in polo so might join the hairnets eventing. He has shown some talent in jumping.

Malcolm
becdubie

PasoBaby_CarolU wrote:

Of course there is the weight factor...some discussion on if 20 or 25% of the horse's ideal weight is correct, but that includes you and your tack.  Add a 40 lb western saddle, and you have to watch your weight on even an average size horse.  


I have my goal weight set by this...my lightest horse (Bubba around 1100lbs at his heaviest).  I still have some to loose unfortunately, and this is always on my mind and one of the main reasons I haven't taken off into the mountians with him.    I'm to heavy for him to be packing me up and down the mountians all day.   1-2 hrs of easy, rolling terraine is all I do with him right now.      I see big men, easily over 200lbs take off up to the hills for their once a year ride into hunting camp....makes me mad...some just pull the horses out of their pasture...load em up and go.  The horses and the men are in terrible condition ... so many stories about injured horses during hunting season.   GRRR......makes me mad, mad, mad. Injured hunters too, but I don't feel as bad for them...they choose to go, the horse doesn't have a choice.
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