Improve Your Riding by Improving Your Fitness! 
by Susan Armitage
Contrary to what most non-riders think, there really are two athletes in the sport of horseback riding. While some riding disciplines, such as polo, eventing or classical dressage may demand more fitness than others, fit riders are likely to have more fun and minimize the potential for injury no matter what discipline they pursue.

Physical conditioning for the rider falls into three categories: cardiovascular; strength; and balance and flexibility. According to Jennie Miller, a personal trainer with Optimum Fitness in Buffalo Grove, IL, who specializes in training equestrians, it is especially important for riders to include all three types in their programs.

"People spend time and money exercising, training and meticulously caring for their horses every day to get them into condition, "she added. "To be a winning combination, the rider needs to be in his or her best physical condition, too. A fit rider is physically stronger, has more stamina, is well-balanced in the saddle, and has the flexibility and suppleness necessary for them to move with the horse as one unit. A fit rider also can give direct, clear and consistent riding aids."

Elaine Ragsdale, a personal trainer in Naperville, IL., who is also a registered nurse, agrees. "Improving their fitness levels, especially their body balance and flexibility, will improve most riders’ performance as well as their horses’ well-being, she said. "The rider needs even physical development. Like horses, most people have one side that is stronger and more dominant than the other. A horse will often reflect its rider’s body imbalance."

Both experts agree that a well-rounded program that includes the following is important.

Cardiovascular Conditioning:

Cardiovascular workouts build stamina and boost energy, which is important for riders who must fit riding into an already demanding schedule. Cardiovascular conditioning helps increase heart and lung capacity, retains muscle strength, increases bone density and reduces body fat.

Basic cardiovascular conditioning requires 30 minutes, three times a week. If you can’t set aside a full 30 minute block, three 10 minute periods are fine. The goal is to do the activity with enough intensity that you raise your target heart rate. You should be able to carry on a conversation; if you are gasping for air or breathing too hard you are doing too much too soon.

No special equipment is necessary, although tools like stair climbers, elliptical trainers or stationary bicycles add variety and make it easier to stay with a program. Many people enjoy walking or jogging, either on a treadmill or outside.

Strength Training:

Strength workouts are important because riders need to maintain often challenging positions during riding. For example, classical dressage riders need a strong shoulder, back and abdominal muscles to maintain the shoulder, hip, heel position on a moving animal during both upward and downward transitions.

"Riders in virtually every riding discipline can benefit from having a strong core which includes the back and abdominal muscles. This helps protect their bodies from wear and tear and makes it easier for them to use properly use their bodies to influence the horse’s movements, " Ragsdale said.

Get on the (Exercise!) Ball

A gym membership or complete weight-training equipment isn’t necessary although that is an option.

"Riders can get great results and very quickly—with the use of an exercise ball, " Miller said. "These are great for riders because the ball helps improve balance at the same time it improves strength. Many ball exercises also work several parts of the body at the same time. People like working with the ball because it is fun and effective." "I also like to use resistance bands for my clients,"‘ she added. "They are people with busy schedules and don’t want to have to go somewhere to exercise. With the bands and ball we can put together a complete home workout with less than a $75.00 investment in equipment."

Miller also said it is important to have muscle balance.

"All areas of the body work together while riding," she said. "No one single muscle or muscle groups do all the work so muscle balance is important. For instance, if you are strengthening the chest you also need to work on strengthening the back to balance the muscle groups. That is where a trainer can really be of assistance."

Improving Balance & Flexibility

Improving flexibility helps maintain correct posture and improves range of motion. It allows more subtle use of the aids by enhancing the rider’s control over each part of the body, making it easier to apply the aids independently. Ragsdale said this become even more important as we age.

"Not only do the years take a toll on muscles and joints but so does sitting in front of a computer all day," she said. "Stretching is very important. We all know that horses don’t react very well to stiff riders. You will do yourself and your horse a favor by improving your flexibility."

She cautions however, that doing to much too soon or not using correct form can result in painful injuries.

"People tend to get too enthusiastic, bouncing into stretches and pushing themselves until they are in pain." she added. "To get the most out of stretching, you need to make sure your muscles are warm. Before you stretch do five to ten minutes of aerobic activity such as jumping on a small trampoline or using a step routine. Or take a hot bath or shower, which also warms the muscles. Make sure your form is correct and stretch slowly, inhaling as you begin the stretch, breath while you hold it from 10-30 seconds, and then exhale as you slowly release. And no bouncing allowed!"

Being strong, fit and flexible is very important, especially for people who want to ride for fun and relaxation.

"Given the demographics that most pleasure riders are women in their mid-30s to mid 50s, fitness is not always a priority due to the many other demands they have on their time, " Miller added. "But making time for fitness will increase energy and stamina, improve performance and minimize the risk of injury."

Jennie Miller owns Optimum Fitness, which specializes in personal training for equestrians. She is certified by the American Council of Exercise and Aerobic & Fitness of America Association; and is a member of the American Council of Sports Medicine. She is an accomplished rider who has earned an American Saddlebred Reserve World Championship and five Illinois State championships. 

To contact her, call 847-541-3396. Elaine Ragsdale is a personal trainer, and registered nurse who develops custom exercise programs. She is certified by the American Council on Exercise. She specializes in developing fitness programs for equestrians and uses her horse to have fun and relax. To contact her, call 630-499-1830.
In an upcoming issue: Four Favorite Exercises for Equestrians
 

What a Personal Trainer Did for Me! 
by Susan Armitage

Despite having taken weekly dressage lessons for several years, I wasn’t improving as much as I wanted to. When I asked my trainer why, she said my fitness was getting in the way of achieving my goals. This is not what I wanted to hear. My exercise phobia dates back to the "Ds" I got in high school phys ed. Her candid comments, combined with finally being able to get my dream horse who also happened to be young and recently gelded, made me realize I had to start exercising and soon. But even the carrot of my soon-to-be delivered Lusitano dangling before me wasn’t enough to get me into a storefront gym in lycra tights. My strength and aerobic capacity desperately needed improvement but there is no way it was going to be at the expense of my  - late 40s something - dignity.

So I ventured somewhere I had never gone before - to a personal trainer. It is the best thing I have ever done for myself. Working one-on-one, I learned I had been wrong to label myself a klutz and give-up. I could do this. The exercise ball wasn’t a workout, it was fun! Soon I was able to do a complete aerobic step routine without once tripping over my own feet. By focusing on my core and shoulder muscles, my posture both in and out of the saddle improved. And with some basic arm exercises I began to wear sleeveless tanks again without facing arrest for being a public nuisance. Even better, my energy level and attitude improved right along with my strength and flexibility.

The trainer developed a rotating program with a variety of exercises that I do at home with an exercise ball, bands and two five-pound dumbbells. Thirty minutes, three times a week maintains my strength and flexibility. My success also inspired me to add the dreaded aerobic workouts to my program.

Since we began with a completely blank slate and I am not very coordinated, it took about six months of weekly sessions for me to meet my goals. I also didn’t want to risk hurting myself so I made sure I really understood each exercise before we would add a new one. A good trainer is sensitive to each client’s goals and unique needs, which is why using a trainer can truly change the way one thinks and feels about exercise.

It has been over a year since my last session but I continue to work out three to five times a week because I have a program that works for me. My riding has improved. My body is more balanced and my shoulders are no longer round. I don’t tire so easily and because I learned to use different parts of my body independently, my aids are more subtle. Best of all, I have none of the shoulder, knee or back pains and injuries that plague so many of my friends, both riders and non-riders, and many of whom are much younger.

I have never looked or felt better and it amazes me that I actually look forward to exercising because it makes me feel so good. Before this, that had been the job of smoked almonds and a nice Chardonnay! Once the least likely client of all time for a personal trainer, I can tell you it has made all the difference for me. It can for you, too. 

Comments? To contact Susan Armitage, please call 630-357-5851 or email sarmitage@molex.com

Two participants, Nancy Jones (left) and Liz France, demonstrate the Standing Wall Squat using exercise and medicine balls. They were in a recent Optimum Fitness Group Strength Training Class at Freedom Woods Stable in Morton Grove, Ill. This exercise builds lower body strength for a balanced position in the saddle and aids posting. Like most exercises designed by Jennie Miller of Optimum Fitness, this one exercise works multiple muscle groups that include the quadriceps, gluteus maximus, hip adductors and calves.