Fit to Ride?

   

As the new years resolutions fade, and the winter blues set in, I've been doing a lot of thinking about getting back into shape. Since horses are my "real job” I spend most of my time in the barn. I muck, I feed, and groom, turn in and out, I ride, I train, and teach. Running my own horse business is a dream come true for me, but it can also be physically demanding and mentally draining. You would think being that active all day long would be enough to keep you in top riding shape. No such luck... Don't get me wrong, I do benefit from the physical work. With the way I've been eating since thanksgiving only needing to lose 10 pounds is a blessing.

The combination of cold, stress and exhaustion can make it difficult to muster the motivation to do what I know I should. I've been procrastinating, I admit it... Even now as I compile my latest research on rider fitness, I am sipping on a warm cup of coffee with plenty of cream and sugar with a slight taste of chocolate from the dipping of my delicious fudge covered toaster pastry. The good news is most of what I've read says admitting the problem is the first step. So, with that last indulgence out of the way let’s get started. 

Riding is an athletic sport involving two partners: a horse and its rider, each dependent upon the other. To do well, both need to be physically fit. But too often riders spend most of their time conditioning their horse and neglect their own fitness. One of my favorite mantras while teaching is  "You have to control yourself before you can control your horse." This could be interpreted as meaning to keep your temper or emotional state under control, but the actual meaning is somewhat different. If you are fully in control of your own body - if you are strong, flexible and balanced, then you will be able to sit correctly, stay out of your horse's way, tell him quietly and clearly what you want.
 
To "ride," therefore, requires muscle strength in all parts of your body so that you can apply the appropriate aids effectively to your horse. You have to have enough control over those muscles so that you can use some at one time and others a few seconds later. How can you expect your horse to be balanced underneath you, if you aren't strong enough to stay quiet, steady and balanced on top? While it is true that excess weight can interfere with self carriage, but being a fit rider is not strictly a weight issue.

That being said it is important that we take our own conformation into consideration.  At my fittest I weighed in at just under 135 pounds. I was toned and defined, strong and supple. I am not a little girl, I never have been. I have curves. Thanks  J-Lo for making it popular to have a little junk in the trunk, but unfortunately its not the “ideal rider’s body”. I know at least a few of you out there know what I'm talking about. You have an instructor that keeps shouting out to “pull your backside underneath you” to “straighten your lower back” to which you reply “I am.” Try as you may your body betrays you.

 Our own conformation is also in part determined by genetics and heredity. Our athletic aspirations can be limited by these factors as well as our present health and physical condition, previous history, injuries past and present, current fitness level and nutritional status. We don’t all have legs sprouting out of our ears that wrap around the horses barrel. We are not all natural born athletes. It can be frustrating to watch so called “natural riders” seem to progress with such ease, while some of us have to really work at achieving proper body alignment. Try not to get too hung up on comparing your self with the ideal physique.  The difficulties in obtaining the position of a balanced seat can be over come with a conscious effort.  I have seen mediocre and “overweight” riders become extraordinary riders as they learn to to supple, strengthen, and balance their own bodies.

There are several forms of exercise that compliment riding. Some are programs in and of themselves and require lessons. Other simpler forms such as walking, hiking or swimming certainly will help you stay fit.  If you pick a structured form of exercise to support your riding, please be sure to pick a sport that covers flexibility/stretching, strength training, balance, and most importantly equal use and development of both the left and right sides of the body ( ambidextrous ).

If I had to pick one form of cross training to help you get fit to ride it would definitely be Pilates. I noticed a difference in my riding after 5 workouts, and I saw changes in my body within 10 workouts. Pilate's - focuses on strengthening the 'core' of your body, which is very important in riding. Pilate’s is the only form of exercise I have ever found that truly worked my lower abdominal muscles. It attacks the dreaded pouch below the belly button that we all love to hate. Pilates not only makes you stronger and more flexible but it also allows you to work up a sweat, which I never achieved through yoga. If you can afford it, enlisting the services of a professional trainer is an excellent way to get on the right path. Consider having your barn bring in a trainer specific to equestrian riders' needs and train in a group.

This series on Pilates in The Horse Magazine for Rider is full of great exercises with detailed instructions and pictures. There are also several books written with the equestrian athlete in mind.

As riders, we all have different goals and aspirations and our fitness programs should reflect them! There is no ‘one size fits all’ when it comes to riders or rider fitness, therefore we each need to assess our individual needs and that of our horses in order to build sound fitness programs that are as unique as we all are!

Suggested Reading:
Less than Perfect Rider
Fitness, Performance, and the Female Equestrian
Equestrian Pilates

 

Comments

[Patricia Barlow-Irick]

Sitting at a computer, writing blogs, doesn't help either. I think it helps to get rid of the high carb food and fill the refrigerator with tasty vegetables. Carrots are totally guilt free food. You cannot possibly gain weight eating carrots.

[MiKael]

Oh, man, winter has definitely taken it's toll on my body. The older I get the more I'm sure I need to find the time to do other froms of excercise than just what I do with taking care of horses. This winter I haven't been able to do much riding, so I'm really getting out of shape. I know you're right about what I need to do but.........

[Lynda Lippin/Lynda's Pilates and Reiki]

I have been teaching Pilates for 18 years and have worked with many equestrians who have all benefited from the balancing exercise of Pilates (especially on the equipment). I posted a link to this on my blog. Thanks!

http://pilatesinparadise.blogspot.com

[Lynda Lippin/Lynda's Pilates and Reiki]

I have been teaching Pilates for 18 years and have worked with many equestrians who have all benefited from the balancing exercise of Pilates (especially on the equipment). I posted a link to this on my blog. Thanks!

http://pilatesinparadise.blogspot.com

[Margie]

Hi - just stumbled over your blog and love it! Had been recommended to try Pilates for various reasons but your post gave me a great set of facts to consider. I love your approach and posts!

Thanks!
Margie
http://eventing-blog.com

PS - I'm going to add a link to your site tonight - hope others will find their way over here :-)

[Stacey]

Great article. Just read in a horse magazine the other day, one trainer's pet peeve - over-weight and out of shape riders. His advice: put down the chips, get your big butt off the couch and grad a carrot stick. I died laughing!

Stace
www.DelhiHorse.com

[L]

Curves, Curves, Curves! I have been doing it for 2+ years now, and 7 months ago when I got my horse and started riding regularly again I had very little soreness/stiffness. I really transitioned to riding every day very easily. I feel like I had a lot better control over my body right away then I had expected.

Plus, Curves is only 30 minutes and you get cardio, strength, stretching, balance, all in just that time - perfect for us busy horsewomen!

OK, done with the ad now! ;-D

[kelly]

I've seen a few curves pop up around this area but I just assumed it was another women's gym. Thanks for info. Time is an issue for so many of us! Curves seems like a great idea.

[jacob]

A lovely piece of info!

You may also find it useful to visit my website: http://www.healthopts.com

[Ina]

Hey.
What do you do when you're a bit too skinny though?

I have longs legs and so on but I was always very light weight and also since I started working in the office I have neglected physical movement, so my muscles have reduced their strength a lot. And now I started riding lessons and I discovered, shame on me, that I can't even raise myself in the saddle when trotting!

[steven davies]

Horses don't run for cardio health, weight loss,home fitness programs or anything else but the love of moving.
I'm not sure how to regain that. I run several times a week, but not because it feels good to DO it, but because it feels good to HAVE DONE it. It's the post-run experience I'm looking for, where I can stop for that double latte on the way home with less guilt, and where I have more energy for the rest of the day. It's for later that night, when I always sleep a little better on the days I run.