Rider fittness again... tips for fitting it in pretty please :)

Ali16

Ali16

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Morning all,

TBH I think I know the answer to this before I even start, but I would like to know what other people do to increase/maintain fitness?

Blair CCI2* is looming closer and closer and while the Morris Man is fit as a flea already (a side effect of living on the side of a steep hill!) I really think I should be working harder to keep up with him. I would hate to let him down towards the end of the course as I think we've got a really good chance of having a great run there...

Basically I struggle to find the time to fit anything more in, but I know that lots of people manage it, so any tips pretty please?

Unfortunately most exercise I do has to be low impact as I have a very dodgy hip (old woman lol :o ) owing to a nasty dislocation when I was 11, so running is out. I do ride 4-7 horses per day around full time work, but would like to up the aerobic work really. I think I probably just need to man up, don some sexy verucca socks (disclaimer: I don't have any veruccas, but have a childhood fear of getting one!) and go late night swimming with all the weirdos (of which there are many!) at my local pool ;)

What does everyone else do?

PS> I hate gyms with a passion :rolleyes:
 
Cycling? Its pretty good for your legs with eventing (I remember Zara being featured in my health and fitness mags once saying how good it was for her legs) it might also help strengthen your dodgy hip?

Swimming is good for you, but I would try and devise a programme so that you can get better instead of trogging up and down, most council pools have masters sessions where there is a coach to push you (afaik they cost the same as a normal pool session) and you'll be doing fast lengths/slow lengths etc and work with floats.

It is difficult to suggest good CV exercise that isn't running!
 
I joined a gym that's open 24hrs and go use the cross trainer at horrible times at night, yes its an effort but I enjoy it just because I'm noticing a difference in my ridden fitness, did canter work on Salutary and horse tired before me, that never happens....!

Cross trainer its low impact and I find it doesn't cause my dodgy knee, hip our back any problems.
 
Thx for the replies guys... might be able to fit in something seriously early doors before work at the gym/leisure centre (thinking 5am?).

Time is my major issue, but guess if I rode everything after work, rather than splitting it before and after work I might be able to fit it in?

OR can someone just give me another couple of hours each day?? That would solve all my problems ;)
 
Get someone who knows what they're doing (not a gym instructor!) to show you the correct technique to use a rowing machine. Used properly (i.e., not rushing the slide, or pulling with your arms, but driving with your legs) they are a great CV workout and low impact. If you can't find anyone knowledgeable, then checkout the Concept2 videos online. If you enjoy using it and can spare 3 times a week to use a rowing machine, then I recommend following The Pete Plan's beginner training program:
http://thepeteplan.wordpress.com/beginner-training/
You will see serious improvement in CV training in just a few weeks.

If you have any specific rowing machine questions, feel free to PM me - I row on the water in my spare time :)

Otherwise, spinning as others have suggested is good, but you may find it works you more anaerobically than aerobically, whereas doing a nice long session on the erg will definitely improve your endurance and stamina (and help build up leg muscles for maintaining a strong xc position)!
 
Could you not get yourself an exercise bike or similar at home? Takes out the time of having to go to gym then, and u can sit pedalling away watching the tele. I'm sure you can pick up something fairly cheaply in the local classified ads. :)
 
Good luck finding those extra hours!! ;) The problem with avoiding impact is that it can then affect us (especially women) as we age. We need some impact to keep our bone density.

Apparently rowing is very good for maintaining spine bone density, as an ex-rower i can comfirm it is very very good for maintaining/improving fitness, BUT, you need to make sure that you do it properly to really get the benefit. it is a PUSH exercise (legs, bum, then a bit of back upper body) rather than being a PULL exercise.

I recently bought the 30 Day Shred DVD and I think that is quite good, each session only lasts 20mins and it consists of some cardio/strength and Abs work. A similar workout to this that I've tried a few times and really enjoy is the INSANITY workout (google it) that is hard hard hard but very rewarding. There is a fair bit of jumping around involved which may put you off but, my hubby manages it 3 or 4 times a week at the moment and he nearly lost his leg almost three years ago (ankle smashed in 10 places, spiral fracture (almost to his knee and plate still in his leg).

I have similar issues to you with swimming, and find the whole thought fairly revolting!!
 
Do you have a gym near your work? I used to do 40mins in my lunch hour - I got a personal trainer to put a programme together for me, 5 mins to walk to gym, 5 mins change, gym, 10 mins to shower and get back to my desk. Ate lunch whilst working. Did it 3 times a week for a year!

There was a place called fitness4less near me that was £14.99 a month, so dirt cheap, but nice kit etc. It was the only way I could fit it in!
 
dressage_diva said:
Get someone who knows what they're doing (not a gym instructor!) to show you the correct technique to use a rowing machine. Used properly (i.e., not rushing the slide, or pulling with your arms, but driving with your legs) they are a great CV workout and low impact. If you can't find anyone knowledgeable, then checkout the Concept2 videos online. If you enjoy using it and can spare 3 times a week to use a rowing machine, then I recommend following The Pete Plan's beginner training program:
http://thepeteplan.wordpress.com/beginner-training/
You will see serious improvement in CV training in just a few weeks.

If you have any specific rowing machine questions, feel free to PM me - I row on the water in my spare time :)

QUOTE]

Pete (or The Pete Plan fame!) is a friend of mine and his training plans are very very good!!
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I would recommend doing a workout at home - but obviously you need to be prepared to stick to it.

I am a fan of Jillian Micheals DVD's and I am currently doing the six-week six-pack. It only takes 30 mins, you only need a small weight, and you can do it any time of the day.
 
If no gym near work - how about going out for a brisk walk? It is possible to buy weights that go around your ankles, and trainers that are supposed to make it slightly harder for you? This would help?
 
Tillypup said:
A similar workout to this that I've tried a few times and really enjoy is the INSANITY workout (google it) that is hard hard hard but very rewarding. There is a fair bit of jumping around involved which may put you off but, my hubby manages it 3 or 4 times a week at the moment and he nearly lost his leg almost three years ago (ankle smashed in 10 places, spiral fracture (almost to his knee and plate still in his leg).

I have similar issues to you with swimming, and find the whole thought fairly revolting!!
Click to expand...

Ooh that looks good!

Maybe I could ride one/two in the morning before work & then do this workout before shower & work?

Gald it's not just me with the public pools ;)
 
Ali16 said:
Gald it's not just me with the public pools ;)
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It isn't. I used to swim loads when I was younger. Now the thought of public pools makes my skin crawl and I feel ill at the thought :o I want my own pool and a rowing machine and gym at home. Alas, I am not in a position to finance it :mad:

Good luck finding the time to get something sorted :)
 
Consider a couple of sessions with a really good personal trainer to learn exercises you could do at home on your own. Four of us from our yard share a session with a PT once per week and she absolutely beasts us with very little equipment!! With just a few weights, kettlebells and some killer moves she reduces us all to jelly! My cardio and strength have improved no end. Swimming I would think you would struggle to recreate the intensity of the physical demands of XC but I think our lady defo gets us there!!
 
Just wanted to say, wow, 4-7 horses a day around full time work is VERY impressive, well done you! I'd say you'll be pretty blinking fit already ;0)
 
I had this problem. Im up at 530 every morning and back in the house at 9pm so found it hard to do classes, gym, cycle etc. The thing thats got me fit is Zumba. I bought the kit: http://www.ebay.co.uk/itm/Zumba-Fit...eauty_Dieting_Slimming_ET&hash=item41632af872 and in this kit it has an express 20 minute workout. So i'd come in, get dinner on, do 20 minutes, eat dinner and chill. Zumba is a great form of exercise and can be done at your own pace. When i started i stepped the moves, now i jump the moves. The kit also includes a 40, 45 and 50 minute workout too.

P.S. Make sure you close the windows, draw the curtains and lock the door as some moves are slightly embaressing!!

Good luck
 
Could be completely wrong... Would a rowing machine be quite tough on your hips with the constant bending backwards and forwards, or would the fact that it isn't your weight on it (like running) that means it doesn't have so much effect?
 
Hi Ali,

I think you're amazing to fit so much in and still want to do more! I am sort of in the same position myself, with FT job, saddlery business PT and (only one!!) horse and trying to get fitter too.

Like you, I am not a great fan of the gym, but there is one here at work, and I have been going at lunchtimes, which is far better than sitting with work colleagues chatting about work - :-/! (Doesn't work just get in the way?!) And it actually makes a big difference to my efficiency at work in the afternoon (combatting the afternoon slump) as well as making the hours go more quickly!

You could also try classes which are low-impact, such as pilates, yoga etc? I was thinking about doing pilates to improve core body strength/posture for riding, on someone's recommendation. You are probably getting rather a lot of aerobic exercise anyway by running around the yard!

Good luck! Let us know how you get on with your fitness drive.

Jx
 
mtj said:
Today's Guardian had an article about time efficient training

www.guardian.co.uk/lifeandstyle/2012/jun/10/can-get-fit-five-minutes

The information given does tie in with a recent Horizon programme.


Thank you to those posting the "Pete plan" links. i have a concept 2 at home so I will be taking a look at the videos.
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This is exactly what I was going to say! I also need a couple more hours in the day and dog is poorly at the moment so can't go out for run when I get home in the evening. I am going to try this on my exercise bike. I also do the 10 minute workout DVDs sometimes.
 
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