Exercise (rider) and riding

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LHIS

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Afternoon all,

After a glorious 11 months of ignoring the gym the time has come to return. Long story short - I stopped because I took on a loan, who I then bought at Christmas. I used go to the gym in the evenings but that's pony time now, so I have denied myself an hour or so of sleep and go before work (YO does pony for me in the mornings).
I went this morning before work, spent 30 mins on the bikes (puce face after that :D) and had a look round the equipment and have an idea of the various exercises I can do. But, I wondered, is there anything that is particularly good in terms of riding? I'm thinking particular exercises and targeting any particular muscle groups. Equally - is there anything I shouldn't be doing as it could have detrimental effects on my riding.
My aim is to lose a few lbs, and generally just firm up a bit. I will be doing both cardio and weights.

Advice & suggestions most welcome :)
 
Not very helpful but I have always been told the best way to get fit for riding is to ride!

I have found spin classes useful so if you can set up an interval training on the exercise bike that would be helpful
 
Will be watching this one with interest... I want to work on my fitness specifically riding focused after so long out of the saddle.

My other half is going to speak to the personal trainer at his gym to see if he has specific suggestions with a view to drawing me up a plan.
 
Tabs34 said:
My other half is going to speak to the personal trainer at his gym to see if he has specific suggestions with a view to drawing me up a plan.
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I have done exactly this. My husband is seeing his PT tonight and is going with instructions to ask him what he suggests I should do (his wife has horses so hopefully he might be able to advise).
But would still like to know everyone's thoughts on the subject! :)
 
I use a rower once 1-2 times a week, usually walk on average about 10-15 miles over the weekend and do a horse rider specific pilates class once a week.

The rower is accidental - we have it in our house and I make myself feel less bad about watching cheesy TV :D

Other than riding, the Pilates has been the best thing for my riding fitness!
 
I swear by yoga (both Hatha and vinyasa flow).. It strengthens core muscles, lengthens muscles as opposed to shortening them as most exercise (gym type etc) does, improves flexibility and also works on cardio if you do lots of surya namaska (sun salutations) at the beginning. Regular yoga has improved my riding by far, my intructor noticed it and said he's never seen such a jump in riding ability before.. Oh and if you go to a good class that teaches you pranayama (yogic breathing), that also helps with riding more than you could imagine.. I think most gyms offer yoga...?
 
MuddyMonster said:
I use a rower once 1-2 times a week, usually walk on average about 10-15 miles over the weekend and do a horse rider specific pilates class once a week.

The rower is accidental - we have it in our house and I make myself feel less bad about watching cheesy TV :D

Other than riding, the Pilates has been the best thing for my riding fitness!
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horse-lover said:
I swear by yoga (both Hatha and vinyasa flow).. It strengthens core muscles, lengthens muscles as opposed to shortening them as most exercise (gym type etc) does, improves flexibility and also works on cardio if you do lots of surya namaska (sun salutations) at the beginning. Regular yoga has improved my riding by far, my intructor noticed it and said he's never seen such a jump in riding ability before.. Oh and if you go to a good class that teaches you pranayama (yogic breathing), that also helps with riding more than you could imagine.. I think most gyms offer yoga...?
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Thanks both. I have checked and my gym offers 1 Hatha Yoga class a week I can make, and 1 Pilates class a week I can make (sadly most are during the day and I work 9-6, then have pony duties).

Forgive my ignorance, but what is Hatha Yoga?
My gym also offers a 'hot yoga' class but it's extra money and I'm not sure I could stand it (I don't do heat!).
 
Don't go for hot yoga! It's actually quite dangerous (really easy to pull muscles) as the heat tricks your body into over stretching.. I loathe hot yoga. Hatha yoga is a classical form of hoga where you hold then poses for quite a long time (you will build up the amount of time you can hold a pose the longer you practice).. The other types of yoga normally hold each pose for only five breaths, which is good cardio but you get so much more out of it when you hold.. Hatha's my favourite. When you hold a position you are strengthening all your core muscles like crazy, which is absolutely fantastic for riding and will especially improve your seat and ability to communicate with your horse via mostly seat etc, also it makes you very flexible (more than the other types of yoga) as you hold a long stretch, and it's also extremely relaxing, which gives you a steady mind, keeps you calmer (great if you get nervous when competing) and improves concentration. Hatha yoga is the type that also works on breathing, which is so important and often neglected in riding. You will also do the sun salutations at the beginning of a hatha class which is complete cardio workout.
Also, pilates is fantastic so sign up for that also if you can. It really really strengthens core muscles, and strengthens the back especially, also great for posture. I find pilates soooo boring so it's difficult for me but I try to also do that as it just makes you so strong... Oh and both are great for blood circulation so another plus :)
 
Thank you for your suggestions.

I used to do Pilates and think I will look at specific rider classes if I can, I am waiting to see what the PT comes up with before I commit to joining the gym hes based at. Thankfully hes self employed so happy to do plans ect independent of gym.

I like yoga, haven't done much of it so would be interested in trying it again.

My only concern about Pilates and yoga is trying to fit the class in- part time working mum means I don't have oodles of spare time during the weekdays at times most classes are :(
Will certainly pass on any hints,tips and ideas on here :)
 
LHIS said:
I have done exactly this. My husband is seeing his PT tonight and is going with instructions to ask him what he suggests I should do (his wife has horses so hopefully he might be able to advise).
But would still like to know everyone's thoughts on the subject! :)
Click to expand...

Wonder if we will get the same/similar advice!
 
Tabs34 said:
Thank you for your suggestions.

I used to do Pilates and think I will look at specific rider classes if I can, I am waiting to see what the PT comes up with before I commit to joining the gym hes based at. Thankfully hes self employed so happy to do plans ect independent of gym.

I like yoga, haven't done much of it so would be interested in trying it again.

My only concern about Pilates and yoga is trying to fit the class in- part time working mum means I don't have oodles of spare time during the weekdays at times most classes are :(
Will certainly pass on any hints,tips and ideas on here :)
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That was the biggest problem I had with finding a class, as I work full time and have my boy on assisted DIY livery so free time in the week is like gold dust!

I was lucky that there is a Pilates class locally to me in the evening run by an en-event rider-turned Pilates instructor (so no one bats an eyelid if I turn up in jogging bottoms with a distinct Eu de Pony aroma :D In fact, it's considered standard form for us all!) I was worried about giving up a 'riding' evening as other classes hadn't suited, but it was the best thing I did, so fingers crossed you can find a class that suits you too :)
 
MuddyMonster - is it 'Fit 2 Ride' by any chance? I'm on my mobile so can't see if you're in the area I know that's in, but it sounds quite similar. I know a lady who is an ex-event rider who runs a nice livery yard and teaches Equi-Pilates. Sadly I can't make her classes as they're a good 40 mins from me, and like others have said working full time and having a horse isn't conducive to having masses of spare time!
 
I don't have a gym close enough to make regular use of it but I do have a local pool and I find swimming is such a great all round form of exercise. They also do water aerobics there, too much for me but I've heard it's a really good work out!
 
OH's personal trainer said that exercises should focus on strengthening my core as this would help loads with posture, balance and position in the saddle, as well as lunge and squat work to slim down and tone up my legs. He invited me to accompany OH to a PT session with him and he'd show me a set of exercises to target this.
Interestingly, I mentioned it to my riding instructor and she said absolutely no weight training, and stick to cardio.

Also :D after my cycling workout yesterday morning on an uncomfortable seat it was a godsend to get into my saddle yesterday with my sheepskin seat saver haha :D
 
Dunlin said:
I don't have a gym close enough to make regular use of it but I do have a local pool and I find swimming is such a great all round form of exercise. They also do water aerobics there, too much for me but I've heard it's a really good work out!
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Water aerobics is hard work, I went once to it with some friends and we were all sweating lots! However we didn't return as the average age of the class was 60+ and the sight of bingo wings flapping on the water was a bit much for us lol

I'd go for Pilates over yoga, Pilates really strengthens up the core and legs. I'm not keen on yoga.

You could try the couch to 5k thing, it's pretty good and helps with cardio a lot! Plus you don't need to be near a gym :)

With weight training you would want to do light weights and lots of repetitions to tone up rather than build muscle bulk, would be better for riding :)
 
horse-lover said:
Don't go for hot yoga! It's actually quite dangerous (really easy to pull muscles) as the heat tricks your body into over stretching.. I loathe hot yoga. Hatha yoga is a classical form of hoga where you hold then poses for quite a long time (you will build up the amount of time you can hold a pose the longer you practice).. The other types of yoga normally hold each pose for only five breaths, which is good cardio but you get so much more out of it when you hold.. Hatha's my favourite. When you hold a position you are strengthening all your core muscles like crazy, which is absolutely fantastic for riding and will especially improve your seat and ability to communicate with your horse via mostly seat etc, also it makes you very flexible (more than the other types of yoga) as you hold a long stretch, and it's also extremely relaxing, which gives you a steady mind, keeps you calmer (great if you get nervous when competing) and improves concentration. Hatha yoga is the type that also works on breathing, which is so important and often neglected in riding. You will also do the sun salutations at the beginning of a hatha class which is complete cardio workout.
Also, pilates is fantastic so sign up for that also if you can. It really really strengthens core muscles, and strengthens the back especially, also great for posture. I find pilates soooo boring so it's difficult for me but I try to also do that as it just makes you so strong... Oh and both are great for blood circulation so another plus :)
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How often are you doing yoga?

I started doing a yoga class at my chiropractors which is specifically for people with dodgy backs, and I love it!

I have noticed a huge difference in the couple of months that I have been doing it, though there is only one class a week on. I think I would really benefit from doing it a couple of times a week?
 
Sprat said:
How often are you doing yoga?

I started doing a yoga class at my chiropractors which is specifically for people with dodgy backs, and I love it!

I have noticed a huge difference in the couple of months that I have been doing it, though there is only one class a week on. I think I would really benefit from doing it a couple of times a week?
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This is exactly how I started too!

I now practice yoga nearly every day and attend and my mum and I Attend a class at least once a week. The results are amazing and help in nearly every aspect of life, particularly in horseriding as you develop such a strong core and learn to stretch and open your hips as well as going to relax and breathe correctly.
 
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el_Snowflakes said:
This is exactly how I started too!

I now practice yoga nearly every day and attend and my mum and I Attend a class at least once a week. The results are amazing and help in nearly every aspect of life, particularly in horseriding as you develop such a strong core and learn to stretch and open your hips as well as going to relax and breathe correctly.
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How do you find the time if you don't mind me asking?

I would love to do it daily, but just can't seem to fit it in - horse on DIY and in 24/7 at the mo due to flooding, then work all day, riding, more mucking out, cooking and cleaning at home - I don't usually sit down until 9pm every night and by then I'm shattered :lol:
 
Sprat said:
How do you find the time if you don't mind me asking?

I would love to do it daily, but just can't seem to fit it in - horse on DIY and in 24/7 at the mo due to flooding, then work all day, riding, more mucking out, cooking and cleaning at home - I don't usually sit down until 9pm every night and by then I'm shattered :lol:
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Just give yourself 30 min or so before bed. The good thing about yoga is you don't need any special Equipment really. At home I don't use my Matt I just do it in my bedroom in my jammies :-) once you go to some classes you can pick up some positions/moves which are easy to do safely at home. There are some things that I would not do without the supervision of my instructor due to risk of injury. Yoga and meditation is a great at the end of a long day (especially Savasana pose under a blanket), and sets you up for a good nights sleep :-) ZZZZ
 
This lady is awesome :) - She was in H&H a few weeks ago too, but she's worked with both me and my horses.

http://www.pb-equestrian.co.uk/rider-strength-and-conditioning/

She also has a you tube channel, where there are rider fitness tests so you can see what needs working on, and stretches.

There are a couple of opinions on this thread that I'd like to disagree with... ;)
Strength training is one of the best things you can do for your overall health, so the instructor that said not to is talking out of their hat! Squats are a wonderful thing for riders :D
Weight training does not make you bulky, and neither does training with heavy weight. You have to train for hours a day, plus eat the right diet, plus have pharmaceutical assistance and the right genetic make up to get bulky. Especially so if you're female
 
There are a couple of opinions on this thread that I'd like to disagree with... ;)
Strength training is one of the best things you can do for your overall health, so the instructor that said not to is talking out of their hat! Squats are a wonderful thing for riders :D
Weight training does not make you bulky, and neither does training with heavy weight. You have to train for hours a day, plus eat the right diet, plus have pharmaceutical assistance and the right genetic make up to get bulky. Especially so if you're female[/QUOTE]


absolutely :)

(sorry no idea why that didn't quote properly!)
 
Sprat said:
How often are you doing yoga?

I started doing a yoga class at my chiropractors which is specifically for people with dodgy backs, and I love it!

I have noticed a huge difference in the couple of months that I have been doing it, though there is only one class a week on. I think I would really benefit from doing it a couple of times a week?
Click to expand...

Oh that's so great you are noticing a huge difference! I used to do it every day (twice a day), but it was my job so that's how I made time... Lately I've been doing it 3 times a week but want to try to do it every day again...like snowflakes said you can set aside 30 mins before bed and do some gentle yoga poses.. If you can do 6 poses that would be great, holding each one for 1 minute average, and others for 30 seconds.. That will be a very quick session! Not even half an hour,, thats if you are really stuck for time. Or you could do it first thing in morning? Of course you will benefit from doing it 2 times a week - i always told my students 3 times is ideal but 2 times is absolutely fine also to benefit from if you don't have time to do 3 x
 
I'm definitely going to give Yoga and Pilates a go.
Re, the cardio vs weight training debate - prior to getting back in to riding I was a gym fanatic, and I loved weight training, it didn't make me bulky but instead just toned and strong. I find cardio a bit boring and too easy generally. I'll be trying a mixture of the two, I enjoy cycling and running in short bursts, then will do low weights - high reps weight training, focusing on my core.
The squat challenge is a good place to start too for those new to body weight exercises. :)
 
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