How do I get fit enough to ride 20k?

Leo Walker

Leo Walker

Well-Known Member
Joined
19 July 2013
Messages
12,384
Location
Northampton
Visit site
I'm fat and physically knackered which makes it harder! But I really, really want to up my game and go and do a TREC thingy in June. As it currently stands, my little horse is 6 weeks ish into a fittening program that the yard uses for its hunt horses. He feels amazing! I however do not feel amazing! My diet starts tomorrow as I have no doubt that I will feel dramatically better for shedding some pounds, but I have so much to lose its a long term aim.

So this is a list of things I cant do! I cant walk for long distances, and I definitely cant run. Due to a catastrophic inury to my spine I have to be careful about things that might impact on that, definitely no heavy impact work outs. I used to swim a lot but I'm a diabetic and now have a continuous glucose monitor which wont tolerate properly swimming. I am very lucky in that we have a gym at work, but I've changed my work hours and my lunch hour is now only 20mins. Is there anything I can do gym wise in 20mins that will help?

I rode today and really pushed myself to get on with it, but I am also aware that its not fair to my little cob to have to lug me about if I cant support my own weight. I know that riding more will get me fitter and I am riding more, but I dont think its going to be enough. I need to improve my general fitness and core strength.

So all advice about how to get fitter without knackering my back or my horse will be gratefully received :)
 
How about cycling? Or if there is a piece of equipment that you use at the work gym and enjoy using, is it worth investing and getting one for your house?
 
Walk for 20 mins twice a day, make sure you walk further every day in the same time.
Use lamposts to Fartlek if necessary at first.
Use soup cans as weights to tone.
No alcohol.
Porridge/muesli for breakfast, or a banana
Chicken breast salad for lunch.
Lots of water eg Evian.
The modern thinking to lose weight by increasing metabolism is to do a hour of hard gym work alternate days. One minute as fast as possible, four mins to recover.
If you have 20 mins for lunch, do another fast walk. Use every opportunity to have a little walk.
Ask your doctor for a referral to a dietician.
Eat less, walk more. What is this rubbish about "the diet starts tomorrow", lol...........
Try a Weight loss club, walk to your weigh in............
 
Last edited:
Also just generally increase your activity. Use the stairs, park further back in the supermarket car park, walk to the paper shop etc. I always laugh at people in my office who pay to use the machines in the gym but get the lift to go up two floors at work! There are lots of free workouts all around. If you can afford it, regular Pilates sessions are good for core strength and make you look thinner through good posture and stronger muscles. Sorry this all sounds a bit preachy, but I've been through it!
 
I agree walking and building up distance / speed or time.

The cross trainer at the gym is good if you want cardio without the impact.

If you can afford it, invest in a few sessions with a PT. They will talk to you about what you can and can't do and write you a personalised programme - worth every penny. My PT comes to my house with equipment. It costs £25 for an hour. Even a few sessions will get you started and in the right frame of mind.
 
Last edited:
I feel your pain with the weight loss etc.
I am not diabetic but have thyroid disease and crohns both of which affect your metabolism and the latter means I can rarely eat healthy.
I don't have your additional problems and I still struggle.
My endo is amazing and I know you're not too far from me, should you wish to see him., though he's now at Reading rather than Wycombe, but this is his website aimed at diabetics wanting to get fit. Hope it may help.
http://www.runsweet.com
Ps, model of my mare is looking amazing, thanks! Cant wait for finished one!
 
Could you walk / ride / walk, thus increasing your time out.

It's boring but it is all about diet.

If you are ok riding you should probably just buy an additional cob and ride twice a day. That should sort things out :D
 
Cowpony said:
Also just generally increase your activity. Use the stairs, park further back in the supermarket car park, walk to the paper shop etc. I always laugh at people in my office who pay to use the machines in the gym but get the lift to go up two floors at work! There are lots of free workouts all around. If you can afford it, regular Pilates sessions are good for core strength and make you look thinner through good posture and stronger muscles. Sorry this all sounds a bit preachy, but I've been through it!
Click to expand...

This totally. Muck out a friends horse. Bring some horses in from the field. Do some energetic housework. Of your doing the riding of your horse that should get you a long way there, 20k isn't that far.
 
1) HIIT training (Cardio - High Intensity Interval Training). If this is a struggle to begin with, take it slow and build yourself up with steady cardio.
2) Pilates/Yoga for core strength.
3) Diet.

Diet really is the key here though. You can't out train a bad diet. Lots of fresh vegetables, protein (chicken, lean mince, fish), carbs (sweet potato, wholegrain rice. Carbs aren't the enemy, I promise), and good fats (nuts, avocado, eggs).

Joining Weight Watchers or Slimming World might be an idea too.

Edited to add, any exercise is better than none.
 
The riding I can sort �� drag yourself out with me and you'll be fit in no time ��

How about long reining him more? �� lots of hill work around us!
 
10 minutes on a recumbent bike is surely better than nothing, and may not knacker your spine like walking/running/x-training. The mention of HIIT is relevant - you shouldn't do this with your history really, but you can do modified intensity training - so 1 minute high speed high intensity followed by a short break and then repeat. You could alternate days with 15 minutes of pilates / core strength stuff with balls.
 
I have a plantar fasciitis which means I can't do any running (which I used to do a fair bit of) so I use the exercise bike at the gym as part of an interval training package. I warm up for 5 minutes on the cross trainer then do 1km on the bike, jump off and do 3 x 10 reps of exercises. I set them up right next to the bike so I just jump off to do them. You could just choose the ones you can do? Get back on the bike and do another km (aim for 2 minutes per km) then another set of exercises. Repeat another 3 times. (5 reps in total) The whole thing inc warm up takes me 25 minutes so I then do another 10-15 minutes of core work but just the bike reps would be a good start. In every km on the bike aim for 100m of sprinting (say from 0.5 to 0.6 of a km) to get your heart rate up. I've now built up to 2 sprints (0.3-0.4 and 0.6-0.7) and 4 sets of exercises. I change them to stop me getting bored and depending what equipment is free so it could be 10 step ups, 10 slam balls and 10 press ups or anything like that - squats, lunges, sit ups, burpees, mountain climbers, squat jumps, bicep (or is tricep? I can never remember!) dips, kettle bell swings etc, etc. You could just choose the ones you can do?

Would it be worth making an appointment with a good personal trainer (maybe one who is also a sports physio or who works with one) who can suggest exercises that won't damage your back and make sure you're doing them properly? One or two sessions will be enough to get you on the right track and wouldn't be too expensive?
 
Its difficult and I know it sounds like I'm making excuses, but walking is an issue. I do walk 10mins twice a day from the station and back and I'm trying to build up to a power walk. 6 weeks ago it was a slow agonising shuffle interspersed with sitting down. I have a huge fear of walking somewhere though in case the pain gets so bad I cant make it back. Almost certainly wont happen, but I do like to worry myself about the whatifs :lol:

I'm going to look into something to cover the CGM. Its like a canulla in my arm and I cant take it off without having to use a new one. I'm sure I cant be the only diabtetic with one who wants to swim?!

SA thanks for the link, just off for a look at your link now :)

Anything sitting down doesnt hurt my back, so I wonder if I can use the exercise bikes at lunch time. I just had a brainwave and I can walk on the treadmills. No worries about having to get back etc and I can just stick a pair of trainers on and not have to get changed and showered etc.

I'm off to ride again this afternoon :)
 
Given your various issues I think most of what has been suggested so far is not suitable for you.
My suggestion would be using the static bikes at the gym, not the ones that you sit on like a bike, but if you have them the ones that are like a dining room chair with the pedals in front of you. This shouldn't cause you any issues with your back and is low impact. For fat loss keep your heart rate just above what is normal for you - you can work out what your fat burning HR using charts (google it).
I'd do this for a few weeks, at least 3/4 times a week for maybe 20-30mins at a time. Some low weight high reps weight training could be brought it further down the line to help you tone (you won't bulk up).
Also look at your diet - perhaps something like the lean in 15 series will help you. You eat plenty, but the foods are fat burning types, the variety is good too.
Good luck x
 
I can't praise the benefits of a cross trainer enough. I had an enforced break from riding last September to this February due to injury and a shoulder op. I was able to keep using the cross trainer and when I started riding again I was more fit and could go straight into an intense lesson without any trouble at all. You can start really slowly and for short sessions only then gradually build it up. Good luck with the Trec; it was the most fun I have ever had on a horse. Are you doing it in a pair or on your own?
 
I think I would concentrate on loosing some weight first, given your physical problems, the lighter you get the easier it will be to exercise.
 
LHIS those are the bikes I'm thinking of. The ones where your legs go out in front.

I have used the cross trainer and been ok with it. I can always stay behind after work and use the gym properly a couple of days a week.
And doing it as a pair, I dont fancy my chances of getting back to civilisation on my own! :lol:
 
That's a recumbent bike. I can't use the upright ones without my back crying at me. I also can't use cross trainers as they murder my ruined knees. Horses have broken me :(

And that's before we touch on my treadmill issues :p
 
LJR said:
I think I would concentrate on loosing some weight first, given your physical problems, the lighter you get the easier it will be to exercise.
Click to expand...

That's my thought too. It sounds like you do a lot physically already so would concentrate on the diet first and be very serious about reducing calories (mostly oil and carbs) and eat mostly veggies and fruits. I think Quorn is a low fat alternative to meat and good source of proteins if you fancy it. Being a diabetic you probably have you doctor involved though so would know already. Good luck :)
 
Could you do aqua aerobics with your monitor thing? That is great low impact.

Also, set up a step in your lounge and do steps while you watch TV, or if you are watching something with ads, do step ups on the stairs during the ads.

Long rein your horse for as long as you can. Make an obstacle course in a field and long rein or lead him round it.
 
How much walking do you do at the yard where your horse is?
How fit is your horse? If you increase riding it will be a good form, or even lunge horse with side reins and that will increase activity for you :)

Walking is a low impact exercise so the other majority exercises will be higher impact. You could increase walking, try Pilates, swimming and elliptical walker.
Tbh, i think your best option is to have a session with a personal trainer, then he can work out a schedule for you that will work for you :)
 
Aqua aerobics would probably be ok. It can get wet but its got a time limit on of 30mins and they are so expensive I cant afford for them to be breaking or falling off all the time. I do like doing it, but I never really noticed any difference in fitness. I did used to power walk in the pool though which did seem to help.

Definitely cant do steps. Its basically anything that puts pressure on my back that causes problems. Anything I can do sitting is fine, or even if I can lean slightly forward and take the pressure of my lower back, so cross trainer etc is fine.

I do next to nothing exercise wise. I've been so ill for the last year with anaemia, B12, diabetes and thryoid problems, including about 4 months where I was pretty much bed ridden, and just too weak and exhausted to do anything. Thats under control now and I feel better. But I am just so unfit its terrifying! I've had a load of physio so I'm straight and out of spasm now, I just need to build myself back up.

I'm riding for about an hour at a time, just walking and trotting, but I just feel very passengery and a bit useless! I want to be fit enough to actively ride my horse.

My diet is good, apart from eating crap when I feel miserable and in pain, so thats what has to stop! My thyroid and diabetes being better should help the weight come off though.

Thanks for all the replies, even if I cant do what people suggest, its helping me come up with ideas :)
 
Slimming World has a plan for Diabetics, so it's worth joining :)

I broke my spine in 4 places, it has taken years to build the strength back up, but i am getting there. The thing that hurt the most but has helped the most for me is running. It hurt so much when i started that it made me cry - a lot. I kept at it though and now i am running 10k's virtually pain free for the first time in years and booked my first half marathon. It's been the best thing ever to strengthen my core.
I know you can't run, but sometimes it's no pain, no gain lol. My back hurt because it's weak and was under used due to pain and fear of further injury, so i had to break that cycle and bare with it.
Try and set your self goals with your walking and build up to power walking to a set place (maybe a bus stop in case you can't get back?)
 
I can't make weight loss suggestions, but I can relate to your need to get fit again. After 4 months bed rest your muscles must have almost wasted away. Mine went totally I.e. I was paralysed, after being in a pneumonia related coma for 42 days. It took 5 months to get fit enough to go back to work. You've already achieved that goal. Well done.
When I awoke from the coma there were predictions that I would be on an iron lung forever and I never achieved my physiology exercises first time around but I just kept saying to myself: I may have failed today but by the weekend or Monday I will achieve that goal. Then I can try something else. Sheer will power got me fit enough to live and ride properly again.
Look back, see how much you have achieved and aim a bit further every day. Best of luck.
 
Cut out all rubbish food and drink. Eat well, eat healthily, eat a balanced diet. If it's not grown or an animal - don't eat it.
Swimming, cycling, extra yard work, if you're a gym member maybe talk to a trainer about your physical issues and work together to come up with a fitness plan.
Don't take up any fad diets that have extreme calorie restrictions. They're a waste of time and money and DON'T work long term. Yoga is good for building core strength.
Good luck OP, You have a great attitude and a fun goal to work towards to!
 
As others have said, weight loss is all about food. I found a calorie counter app really helpful when I was losing weight - I used My Fitness Pal but there are lots to choose from. It doesn't take long before you start to see where you are needlessly taking in extra calories, and find a way to change your habits without torturing yourself.

Usually for someone wanting to get fit, I would advise a combination or cardio (running, cycling), weights (power weights) and flexibility (e.g. Yoga). As it sounds like a lot of things will be more challenging for you, I think speaking to a physio or PT would be a really good idea. They will understand your (current) limitations and will be able to recommend something that suits you.

Good luck! You've got the right attitude and a fun goal to aim for, so you're already on the right track.
 
C1airey said:
http://www.argos.co.uk/static/Product/partNumber/4557085.htm

Put it under your desk - you can cycle all day long!
Click to expand...

Lets not get carried away with the all day stuff :lol: Its a good idea though, but I suspect I wont be allowed it. There was a lot of money spent on desk assessments and £1200 chairs etc.

The problem I have isnt that it hurts so I give up, its when the pain gets really bad the next bit involves me hitting the deck, I lose feeling from my hips down and then down I go. Its all very dramatic and usually very embarrassing, but I know how far I can push it now. Its not the initial injury, its all the soft tissue damage and the other bits of me that its damaged. I was ok, more than ok at one point, and being fit and strong and not fat will get me back there. I just need to figure out the logistics!

Riding helps loads and I really do need to walk more but carefully. I'll have a look at slimming world, never thought about anything like that before, but I do like rules to follow so it would probably suit me :)
 
You must log in or register to reply here.
Top