Rider Fitness.............

Chermar

Chermar

Well-Known Member
Joined
17 November 2008
Messages
400
Location
Northern Ireland
Visit site
I am curious to know what extra fitness everyone else does (if any) to be able to ride to the best they can?

I am asking, due to the fact of having Gained several pounds I can now feel it in my seat and legs when I ride, I have limited time to do anything else other than my horses and I wonder how & what everyone else does!!

I am starting a new job next week and I hope to be able to cycle to and from work all 2 miles of it but it's uphill on the way home, I also need to strengthen my core so up for all suggestions!

Cheryl:cool:
 
I do a fitness class twice a week, the class includes some pilates as well. The main thing is that I go with a friend, I pick her up, so I have a commitment to go and I can't chicken out, neither can she!

I have seen a book, i think its pilates for riders, that looks really good too!
 
I also dont have time to go to the gym etc, i do some work out dvd's when my boys goes to bed in the evening, they keep me feeling fit :D
 
I have entered myself into a triathlon which is helping. I try to swim, run and cycle and least once a week, more if I can. I also try and have at least strength and stretch session at home once a week - I get health and fitness mags and use exercises from those and some yoga stuff :)

Before this I trained to do a 10km run, and was going running 3x a week for 4 months - that really did help my fitness, I defintely found going xc a lot easier. I've tried to concentrate on fitness rather than weightloss, and haven't changed my diet massively (although am trying to cut out alcohol and dairy atm) and I'be lost about a stone in 6 months. Not a massive amount I know, but I'm hoping it will stay off :)
 
For the last 3-4 weeks or so, ive just been going on the treadmill for half an hour each day (gradually increasing the speed) because my cardiovascular fitness isnt great, where as my muscular endurance is pretty much ok. (also, i need to loose an ickle bit of weight :p) Starting to see the effects, and this week i managed to do pretty well in XC running at school which i have always done terribly at the last couple of years! Yet to see the effects when riding as havent been in a situation where its been tested, but i definatley feel fitter.
 
Running is definitely brilliant at improving fitness - before i joined the gym i was running 3/4 times a week. Now i go to the gym 4/5 times a week but am currently only riding once a week. Once i start riding full time again (not until around this time next year) i will only be going to the gym 2/3 times a week with the odd run thrown in here and there. (Only not riding as horse is in foal and other is rising 3).
 
Hi All,

I have found that working specifically on using the upper legs and calfs , mimicing the movements very closely to the way we all ride to work really well.

Also by following specific stretches to release the lower back in combination with core exercises that stabilise the pelvis to get great results in terms of strength particularly at the end of x country rounds, race rides or a days hunting.

I stay well away from sit ups as they tilt the pelvis forwards giving a poor posture especially when approaching a fence and often resulting in lower back pain.

Matt:)
 
The best thing I have found for helping with the core muscles is a big, firm gym ball! When I was at my fittest I would spend 2-3 hours an evening on it whether it be reading, watching TV, chatting, cleaning tack or doing specific cadio exercises. Mostly I would just sit or kneel and bounce - its amazing how much of a work out it is but I could do it in the living room while "chilling out" so didn't actually take up extra time. Even sitting cross legged on it was a work out (and yes I would feel it the next day). Only thing I'd say is get one that is both big enough for you and may of thick, firm rubber. Most of the cheaper ones are too squidgy and it just doesn't have the same effect - mine barely squashes at all when I sit on it!
 
I'm currently seeing a PT twice a week and hoping to start going to the gym at least twice a week, so 4 sessions a week with 2 days of riding. As I have lost all muscle tone due to my latest RA attack, I am working on a 'sports rehab' program which mainly consists of cross trainers and specialised weight exercises. My PT also base a lot of exercises around my riding to strengthen core areas that I use.
 
Well I make full use of my extra sessions in school when I'm not timetabled to ride! :) I usually go in the gym for the whole 3 hour lesson... there I will do a bit of everything.

Rowing Machine:
5000m followed by a quick 200m

Treadmill:
A cadio workout- the speed and incline change throughout the programme.

Bike:
Only spend about 10 minutes on that- boring!

Cross trainer:
Again only 10 minutes on a high intensity programme.

Also have a play about doing sit-ups and usual exercises (including the swiss ball- great fun! :p)

I actually took GCSE Sport as a subject (please don't shoot me down- it's the only non-academic subject I didn't take. There is a lot of science behind it believe it or not :D), I was also offered BTEC as I'm in the top 5% of girls in the school (sports related) so I find that my school lessons actually keep me quite fit. My lessons are three hours long so six hours of sport- four of which are dedicated to practical work! :D

I ride 5 days a week and will ride 2 horses 3 of those days and 3/4 at the weekend. When at Grandma's I will run twice a day. (I eat whatever I like- hence the excess weight. I am trying to cut down and am gradually getting down to a weight that is suitable for my height). :)
 
Last edited:
clement82 said:
i like to use a rowing machine. i feel that this helps me with my arms and some of my core muscles, it also works your legs.
Click to expand...


Rowing is mainly legs/bum, but does work the whole body, you need to have a strong core to get the leg power to transfer to the oar going through the water.

I attribute the good riding position that my instructor told me I had when I recently started riding again after a long break from being shouted at over and over again whilst out on the water to sit up straight/keep my shoulders back etc etc!!!
 
Rowing certainly is a great exercise. If you dont have access to a gym try this little leg circuit.

Pulsing Split Squats- left leg forward (30s rest for 10s)
Chair Squats-(30s rest for 10s)
Lunges- (30s rest for 10s)
Calf Raises- (30s rest for 10s)
Pulsing Split Squats- right leg forward

rest for 1-2 minutes repeat 2-4 times.

Enjoy:)
 
MattLuxton said:
Hi All,

I have found that working specifically on using the upper legs and calfs , mimicing the movements very closely to the way we all ride to work really well.

Also by following specific stretches to release the lower back in combination with core exercises that stabilise the pelvis to get great results in terms of strength particularly at the end of x country rounds, race rides or a days hunting.

I stay well away from sit ups as they tilt the pelvis forwards giving a poor posture especially when approaching a fence and often resulting in lower back pain.

Matt:)
Click to expand...

Could you share those exercises? as someone who has just managed to either a: have severe muscles spasms or b: slipped a disc in her lower back (docters verdict not mine). I went skiing last week and did a lot which the docter thinks contributed but also pointed out that riders are frequently weak with their stomach and overly strong in their back.

I also, unfortunately, found out today that I get very sick on codeine based pain killers so am not feeling too clever at the moment!

And horse is demonstrating his displeasure at being suddenly dropped by being a royal pain at the yard - YO decided to take him over temporarily to work him and reduce his grumpiness..
 
Though running is great for cardio it can be detrimental for your hips as it tightens them up. I have found pilates a huge help for my core and generally loosening off all the tightness I have due to sport.
http://www.classicaldressage.co.uk/Rider_Stretches/rider_stretches.html

I need to kick start my fitness as pretty dreadful at the moment but it will happen as soon as the evenings are light.
 
I cycle up to the yard and back! I hate cycling with a passion :(

I also go to the gym once or twice a week, as its at my college I tend to go in my frees where I work on my core muscles and left hand side as I'm un-even.
 
You must log in or register to reply here.
Top