Getting riding fit

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peanut

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My horse is coming back into work and I'm wishing I hadn't let myself get so unfit over winter. I rather too closely resemble all the porridge I've eaten :D

I've started with sit ups. Any other ideas? What do you all do in the way of exercise specifically for riding?
 
As a Personal Trainer I would say ditch the sit ups - if you have been doing full ones (so coming right up off the floor) you will be focusing on hip flexors (at the front of the hips) rather than abs. Tight strong hip flexors will either start to lift your knees up whilst riding or will tip you forwards. So stick to crunches and more importantly planks to work your abdominals. I would also be doing upper back exercises to help keep your shoulders back whilst riding.

Squats are also terrific, as the position will strengthen your glutes and quads similarly to riding in two point. And, just like your horse, working up hills is great for your glutes, calves and general fitness as well. Interval training is also great for improving fitness (if at low levels this could be 2 mins walking up a steep hill, then a minute or two walking down it to recover and then repeat - you want your heart and lungs to work quite hard, then recover long enough so that it can repeat the effort again - then keep repeating for 20 mins or so)
 
Brilliant Kat, thank you. I'll start on the squats and crunches. I'm also going to get my rusty bike out!
 
Can I just ask KatPT what is the difference between a sit up and a crunch? Also you mentioned upper body strengthening - what do you reccomend? I tend to tip forwards when I get nervous. I'm trying to get fit for the season too - swimming really seems to be helping.
 
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I generally find that cardio is really helpful - I go running 5x a week as I only really get to ride at weekends at the moment and I have found I am noticeably fitter when riding.
 
Nagling said:
Can I just ask KatPT what is the difference between a sit up and a crunch? Also you mentioned upper body strengthening - what do you reccomend? I tend to tip forwards when I get nervous. I'm trying to get fit for the season too - swimming really seems to be helping.
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Ah, sorry, sit -ups as I see most people doing them are generally wedging your feet under something and then coming to a complete upright position before returning to lying on the floor in the thought that the further you go the harder you must be working. The abdominals are responsible for the first 30 degrees of flexion but that is all, after that the muscles of the hip take over and flex the body at the hip. These make the muscles stronger and stronger, often in people who already spend a lot of their day sitting with their hips flexed and in a shortened position. It is amazing the negative effect that this can have on posture and therefore riding position.

Crunches focus on the first 30 degrees of flexion (if you lie on your back, knees bent, feet flat on the floor, place your hands on your thighs near your hips, then lift your shoulders up off the floor and slide your hands up your thighs until they touch your knees - that is generally as far as you need to go to target the 'six-pack' muscle group.) Its is a tiny movement really. Reverse crunches where you lift the hips fractionally off the floor instead of the shoulders have been shown to be equally if not more effective at activating the target muscle group.

The reverse crunches engage lower abdominals (it is impossible to target just one section of the six pack muscle group, but some areas will work harder than others according to the exercise), this will come in handy if you tend to tip when riding and stick your bum out behind you - think about how the crunches felt and tuck your tailbone under you, then brace with your TVA (the corset of muscle that you can pull in or push out around your tummy) to hold your position.

Couple the above with some upper back exercises (there are lots that are hard to describe!). If you use a gym, try sitting on a stability ball in front of a cable machine set at your chest height - (or even better, the height that you would hold your reins) when sitting. Pull the handle or bar of the cable back towards you, focusing on squeezing your shoulder blades together whilst maintaining your good posture on the ball. This can also be done using a resistance band wrapped around something sturdy at home. You will find you have to brace your abs at the same time. If you aren't sure, maybe find a good fitness instructor near you who can show you what i mean!
 
Thank you Kat that is the first time that has been explained in an understandable way! I think I've been doing halfway between a crunch and a sit up then - I will change my ways!
 
Matt I downloaded and read your book. Sorry but it is interesting but very long winded and tells you nothing. I realise you are doing this to make a living but I feel I just wasted 10 mins reading the book. I guess I was hoping for you to at least give us some exercises at the end of it.
 
martha said:
My horse is coming back into work and I'm wishing I hadn't let myself get so unfit over winter. I rather too closely resemble all the porridge I've eaten :D
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Oh my god I definitely have the same problem! My horse has just come back in to work since being turned away Sep 2010 (I haven't ridden once since then) I had a lesson last night and I was sweating buckets, out of breath and my legs felt like jelly when I got off. I ache all over today! I shall be following this thread lol!
 
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