In This Chapter
- Discovering the importance of fitness for riders
- Exercising to get in riding shape
- Readying your mind for riding
Many people think that in horseback riding, the horse does all the work. Although the horse may do the majority of the work, she certainly doesn’t do all of it. You, the rider, have plenty to do up there on the horse’s back, both physically and mentally. In this chapter, you find out how to prepare your body for the rigors of riding a horse. You also discover the mental challenges involved in this exciting sport.
Understanding Why You Need to Condition Yourself
Although a lot of riding is skill
and finesse, much of it is muscle strength, balance, flexibility, and
endurance.
When you’re first figuring out
how to ride, you work mostly at the walk (see Chapter Enjoying
the Walk for details about the
walk). This gait is the least physically challenging gait to ride. However,
just sitting in the saddle does require some flexibility. You know this fact if
you’ve ridden in the past and have been sore the next day even though you
didn’t go faster than a walk.
The faster gaits of the trot (or
jog) and canter (or lope) require not only flexibility but also muscle strength
and stamina. You need strength to hold yourself in position at both gaits, and
you use strength and endurance to move up and down in the stirrups if you’re
riding English and posting (rising up and down in the saddle in rhythm
with the horse’s trot). At the canter, or lope,
Remember
Not only are rides more enjoyable if you’re in good physical shape, but the experience is also easier on the horse. A fit rider can hold himself or herself in position and balance on the horse’s back. An unfit rider feels like dead weight to a horse and is a burden to carry.
Getting into Riding Shape
Before you start riding,
preparing your body for the task at hand is a good idea. This preparation means
being at the right weight, developing muscle strength, and increasing your
flexibility and stamina. I explain how to get your body in shape in the following
sections.
Put yourself on a health and
exercise regimen a few weeks before you begin your riding lessons. Your
instructor will go easy on you at first, so you don’t have to be completely fit
when you start. Also, the riding itself can help your body develop some of the
muscles you need for this activity. You do, however, want to make sure you
don’t get so sore that you can’t walk for days after a lesson and that you’re
strong enough to perform some of the basic skills you need right from the
beginning.
Warning!
Before you begin any exercise regimen or change your diet, talk to your doctor to make sure you’re in good enough health to tackle these changes.
Lightening the load: Shedding those extra pounds
Weight can be a touchy subject,
and most people have struggled with it at some point in their lives. Although
most people would rather not have to think about weight, it’s an important
issue when you’re riding. Here’s why:
- Saddle comfort: Your riding instructor probably has saddles that are made for people of standard weight. If you’re a heavy rider, you need a saddle with a larger-than-normal seat. You won’t feel comfortable or secure in a saddle that’s too small for you.
- Strain on the horse: Many equine professionals believe that a horse shouldn’t carry more than 20 percent of her body weight. More than that can cause soreness or even injury to the horse’s back. Most horses weigh around 1,000 pounds, so if you weigh more than 200 pounds, you need a horse on the larger side. Your riding instructor may not have a horse that’s big enough for you and so may put you on a horse who isn’t comfortable carrying your weight. And although most lesson horses are troopers and will carry you anyway, that’s really not fair to the horse.
- Ease in getting on and off the horse: If you’ve ever mounted a horse, you know that pulling yourself up into the saddle takes some upper body strength. The more weight you have to pull up, the harder it is. Very heavy riders often can’t get on without having to stand on a mounting block or something that’s very high. Using a mounting block is fine if you have one available, but if you can’t get on without one, you may find yourself stranded off your horse. You may be especially prone to long walks home if you trail ride, because trail riders frequently need to get on and off the horse. (See Chapter Mounting and Dismounting for details on mounting and dismounting; Chapter Don’t Fence Me In: Trail Riding discusses trail riding.)
- Energy for riding: Riding a horse requires physical strength and endurance. If you’ve ever carried excess weight on your body, you know how much harder it is to participate in strenuous activities without getting winded. When you’re at a healthy weight, you have an easier time keeping up with your horse.
If you need to get down to as
healthy a weight as possible before you start riding, the real question may be
how to do it. Scores of diet books and fads can coach you through weight loss.
I’ve found that eating plenty of protein and green vegetables, with a minimal
amount of carbohydrates, does a great job of keeping my weight down while
giving me the energy to ride. Cutting out sugar is also important if you’re a
rider, because excess sugar causes weight gain and makes your energy levels
fluctuate.
Remember
A calorie is a calorie, no matter which food group it comes from, so you need to choose a diet you can stick to. The key to weight loss is using more calories than you consume in a day. You do this by eating less and moving more. So set some reasonable goals and take your time. Eat a balanced diet and start using some of the activities in the following sections in your exercise routine. If you’re interested in finding out more about losing weight, check out Dieting For Dummies, 2nd Edition, by Jane Kirby, R.D., and the American Dietetic Association (Wiley).
Developing endurance with aerobic exercise
Although all riders need good stamina, endurance is particularly important if you plan to ride English (see Chapter Not
Just for the Brits: English Riding) and/or take up trail riding (Chapter Don’t
Fence Me In: Trail Riding). English riders spend much of their time in the saddle posting (moving up and down in the saddle), which requires lots of stamina. Trail riders spend hours in the saddle and need endurance to hold themselves in the saddle for long periods of time.
Taking in the O2
Knowing how to breathe properly is a handy skill in
almost any air-filled environment — especially when you’re participating in
athletic activities — but it’s particularly important in horseback riding. Not
only does proper breathing give you the oxygen your body needs to perform the
rigors of riding, but it also helps you relax and communicate effectively
with the horse.
If you work with a good riding instructor, he or
she will most likely remind you to breathe during your lessons. Riders tend
to hold their breath when they’re concentrating very hard or are nervous. When
you remember to breathe, your muscles relax and you’re able to move more
fluidly with the horse. You can also communicate confidence and relaxation to
your mount. Horses are very sensitive to their riders’ bodies, and they often
take their cue from the rider’s mood. If you feel
tense because you aren’t breathing, your horse may
sense it and tense up, too.
Get into the habit of breathing — continuously — during
all your workouts. Whether you’re pumping iron, playing tennis, or just
getting in a nice stretch, establishing good habits now can serve you well
when you finally climb aboard your trusty steed.
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Tip
To build up your endurance, consider walking, jogging, playing tennis, shooting baskets with your buddies, or doing some other type of aerobic exercise as often as you can. Start this new regimen at least a month before you start riding lessons.
After you start riding, continue
to ride regularly to help your body maintain its aerobic conditioning. If you
take lessons or ride at least twice a week — preferably more — you can build
and keep your stamina.
Building strength
The muscles most necessary for
riding are those in your arms, legs, and abdomen. The more strength you have in
these areas, the better you can communicate to the horse with your movements
and maintain your balance in the saddle. The following sections include
suggestions for building muscles in these three crucial areas. For more help,
check out Fitness For Dummies, 3rd Edition, by Suzanne Schlosberg and
Liz Neporent, M.A. (Wiley).
Arms
Strong arms help you pull your
body weight into the saddle. Arm strength is also valuable if you’re riding in
the English discipline, because you need to maintain contact with the horse’s
mouth through the reins (see Chapter Not
Just for the Brits: English Riding for the scoop on riding English). You
don’t need arm strength to pull on the horse’s mouth (a major no-no), but you
do need it to hold your arms in position for extended lengths of time while
putting some tension on the reins.
The following exercises, which
use free weights and the weight of your body, can help build arm strength. By
using light weights and more repetitions, you can build lean muscle mass
instead of bulking up. Men may want to use 15-pound weights and build up to 20
repetitions for each exercise; women may want to start with 5-pound weights and
build to 20 repetitions. When you’re ready to make the exercises more
challenging, increase the weight or repetitions, do several sets of
repetitions, or slow down your movements.
- Arm curl: This exercise helps build your biceps. Sit on a chair with your feet flat on the floor. Have a weight in each hand, and let your hands hang at your sides. Alternating arms, slowly bring the weight toward your shoulder while keeping your elbow at your side. After you lift each arm all the way up, hold the weight at the top, and then slowly lower it the starting position.
- Triceps extension: To work out the triceps, which lie on the back of your upper arms, lie down with a weight in one hand. Straighten your arm so it’s standing straight up, perpendicular to your body; then bend at the elbow, lowering the weight toward your shoulder. Slowly extend the arm upward again. Switch to the other arm after you’ve finished your repetitions.
- Shoulder press: This move strengthens the muscles between your shoulders. Sit on a chair with a dumbbell in each hand. Hold the weights at shoulder height, with elbows bent and palms facing forward. Extend your hands upward above your head without completely straightening your elbow. Then lower your arms back to the starting position.
- Push-ups: This good, old-fashioned exercise helps build your upper body strength, particularly in your chest, shoulders, and triceps. Start with five and build up to ten or more. Don’t cheat! Hold your back straight and keep the movements slow and smooth.
Legs
Leg strength is one of the most
important physical attributes for a rider. When on the horse, you use pressure
from your legs to impart instructions. You also use them to balance in the
saddle. And of course, your legs need to be strong enough to help you launch
yourself into the saddle when you mount.
The more you ride, the more
strength you develop in your legs. To further this process along, try the
following activities:
- Knee bends: This exercise helps strengthen your quadriceps, which run along the front of the thighs. Stand with your back against a wall and slide down slightly until your knees are bent at about a 135-degree angle. Let your arms dangle at your sides. Hold this position for 30 seconds, and do this exercise three times a day. After it becomes easy, you can deepen the bend, working up to a 90-degree angle.
- Leg lifts: This move can strengthen and stretch your adductors (at the inner thigh) and abductors (at the outer thigh). Lie on your side and support your head with your lower arm. Put your other hand on your hip, and lift your leg into the air as far as you can without pain. Hold it here for two seconds, and then slowly lower it to the ground. Start with ten repetitions on each side.
- Hamstring curls: This exercise strengthens your calf muscles and the backs of your thighs. Face the back of a chair and hold on for balance. Lift your leg and try to bring your heel all the way to your buttocks; then bring your foot back to the floor. Repeat 20 times for each leg.
Abdomen
Your abdominal muscles serve as
the core of your balance when you’re sitting in the saddle. Strong abs help you
maintain the proper position when you’re riding and keep you stable while the
horse moves. Use the following exercises to tone your abdominals and keep them
in shape for riding. Remember to keep breathing as you’re working:
- Crunches: Lie on the floor on your back with your hands behind your head and knees bent, with feet flat on the ground. Keep your head straight and lift your shoulders off the floor. Push your ribs toward your hips and hold this position for two seconds. Slowly lower your shoulders back to the floor. Repeat 5 times to start and build up to 20.
- Reverse curls: Lie on the floor on your back with your knees bent toward your chest as far as they go comfortably. Contract your stomach muscles and lift your hips up off the floor, bringing your knees toward your chin. Hold for two seconds and then lower your hips. Repeat 5 times to start and build up to 20.
- Diagonal (oblique) crunches: Lie on the floor on your back with your knees bent and feet flat on the floor. Put your hands behind your head and raise your shoulders, turning your torso to touch your elbow to your opposite knee. Start with 5 repetitions on one side and then switch to the other elbow and knee. Build up to 20 reps.
Cross-training: Practicing yoga and Pilates for flexibility and strength
Tip
One way to get yourself in good shape for riding is to enroll in a yoga or Pilates class. These disciplines provide an excellent, low-impact body workout that stretches and strengthens the muscles you need for riding.
Yoga
The ancient activity of yoga increases the body’s flexibility and helps with balance and muscle strength. Yoga also helps you figure out how to control your breathing and truly relax, something that can come in handy when riding.
Different types of yoga classes
are available to the public, with Hatha yoga among the most popular. Any type
of yoga can help you get fit for riding. Some yoga schools are even starting to
offer yoga for equestrians, with exercises specifically designed to help riders
with their work in the saddle. If you’re lucky enough to live near a yoga
school that offers this class, by all means, enroll. If not, consider ordering
a videotape or DVD that offers yoga for equestrians. You can also check out Yoga
For Dummies by Georg Feuerstein, Ph.D., Larry Payne, Ph.D., and Lilias
Folan (Wiley).
Pilates
A type of strengthening exercise
developed by Joseph H. Pilates, this type of workout is popular with riders. It
strengthens and stretches the entire body, particularly the core muscles that
you need for stability and balance. Designed to improve flexibility and
strength without building bulk, Pilates also includes mental conditioning that
can help with coordinating your brain and your body — something infinitely
useful when riding. Pilates classes are available around the country, and you
can also purchase tapes and DVDs at video stores and fitness centers and over the
Internet. Pilates For Dummies by Ellie Herman (Wiley) is another
resource to try.
Stretching yourself: Increasing flexibility just before you mount
Flexibility is important when you
ride. If your muscles stretch easily, you can move more freely with the horse.
You’re also less likely to injure yourself during a vigorous lesson and a lot
less likely to be sore afterwards.
Tip
The following exercises can help you stay flexible when riding. Leave yourself extra time before your lesson or ride (at least 5 to 10 minutes) so you have time to perform these stretches before you get on the horse. Be careful when you stretch, too. Use slow, smooth movements, and don’t stretch beyond the point where you feel more than a slight pull and mild discomfort.
Quadriceps
To stretch your quadriceps, stand
up with your back straight and bend your leg up behind you. Hold onto your
ankle so your knee is bent and slowly pull your ankle so your knee points down
and behind you. You should feel tension along the front of your thigh. Hold
this stretch for ten seconds and then switch to the other leg. Repeat this move
twice for each leg. See Figure 4-1.
Hamstrings
The hamstrings are a set of three
muscles at the back of your upper leg. For this stretch, stand up in front of a
fence; use your hand to brace yourself forward as you reach your leg up onto
the fence, as high as you can go. Bend forward at the waist and hold this
position for ten seconds. Do this stretch with the other leg, too, and then
repeat. See Figure 4-2.
Figure 4-1: To stretch your
quads, hold your ankle rather than your toes — pulling on the toes stretches the
shin instead.
Figure 4-2: Bend forward while
you hold your leg against a fence to stretch your hamstrings.
Inner thighs
To stretch out your inner thighs,
sit on the ground with your knees bent out to the sides and the soles of your
feet touching each other. Relax your hips and then push down gently on both
knees with your hands. Do this exercise twice for ten seconds each time. See
Figure 4-3.
Figure 4-3: Put your feet together
and push on your knees to stretch your inner thighs.
Lower back
This stretch is particularly
important if you have lower back issues that cause your muscles to tighten up
when you ride. Lie on your back with your knees to your chest. Wrap your arms
around your legs just below your knees and pull your knees toward you. Hold
this position for a few seconds, and then relax. Repeat three to five times.
See Figure 4-4.
Figure 4-4: To loosen your
back, lie down and pull your knees toward you.
Neck
To prevent tension in your neck,
stretch the muscles by tilting your head slowly first to the right (your ear
toward your shoulder) and then to the left. You should feel a stretch in the
muscles along the side of your neck. Then tuck your chin forward into your
chest and then back up toward the sky. Next, turn your head as far to the right
as you can while keeping your shoulders straight. Do the same to the left.
Follow this routine several times, holding each stretch for at least five
seconds. See Figure 4-5.
Figure 4-5: Avoid tension
in your neck by tilting your head in several directions.
Preparing Your Mind
Horseback riding is as much a
mental activity as it is a physical one. Not only do you need your brain to
coordinate your body so you can balance and send signals to the horse, but you
also need to maintain a mental attitude that gives the horse confidence and
helps her see you as the one in charge. In the following sections, I explain
how to conquer fears you may have and project confidence around any horse.
Knowing your role as the horse’s leader
If you think about it, the fact that
horses allow people to ride them is pretty amazing. After all, they’re a lot
bigger than we are and could just buck us off and run away at any given time.
But they don’t, and there are good reasons for that.
Horses live in complex social
hierarchies, with leaders and followers. Horses are therefore genetically
programmed to accept the leadership of whoever seems to be in control. Because
domestic horses are raised with humans and learn (or should learn) that people
are the ones in control, they automatically defer to human leadership.
Although horses naturally view
people as leaders, they’re smart and quickly figure it out when someone doesn’t
really have the chops to be in charge. Some horses are bossy by nature (these
are the ones who’d be the leaders in the wild) and may quickly decide that you
aren’t qualified to be the leader.
Remember
Be confident and consistent when you’re dealing with horses, whether on their backs or on the ground. Be gentle but firm, and insist that the horse listen to you. Avoid the tendency to let the horse get away with stuff. For example, if you ask the horse to stand still while your instructor is talking to you, make sure your mount doesn’t walk off until you cue her to do so. If you allow her to do whatever she feels like doing instead of listening to your commands, you’ll soon be riding a horse who thinks she’s the boss.
And what are the consequences of
having a horse who thinks she’s head honcho? The vast majority of horses would
rather be in a stall or pasture eating or hanging out with their friends than
working. You can’t blame them for that. If they believe they’re the ones in
charge, you’ll soon find yourself doing what the horse wants to do. And chances
are it won’t be what you had in mind.
Banishing your fear
If you rode as a child, you
probably remember having no fear sitting on top of a large animal and trusting
her with your well-being. But things change as you get older, and fear can
begin to creep into your psyche.
I have childhood memories of
galloping along the trail on my mare, sans saddle, and not having a care in the
world. Now, when I gallop on the trail, a twinge of fear looms in my mind,
telling me that something bad may happen. If you’re like many adult riders, you
want to ride but are also afraid of getting hurt. Maybe the change happens
because as adults, people have others who depend on them to stay in one piece.
Adults also have an acute awareness of what can happen to victims of riding
accidents. The story of actor Christopher Reeve’s paralysis comes to mind.
If you’re about to start
horseback riding (or have already started) and are feeling fearful, take heart.
Being nervous is normal. However, that’s not to say you should ignore the
feeling. Fear can hold you back, affect your ability to enjoy what you’re
doing, and in some cases, also frighten your horse. (Some sensitive equines
assume that if their rider is scared, they should be, too. See Chapter Head
to Hoof: The Mind and Mechanics of a Horse if you
want to find out more about how horses think.)
Tip
Work on getting rid of your fear in the following ways:
- Take lessons. If you’re not already convinced that you should take riding lessons before you get on a horse, I’m going to take another stab at it. Lessons are invaluable in helping you build confidence in the saddle and in giving you the feeling that you’re in control. When riders feel like they know what they’re doing, they’re much less fearful when they ride. Chapter School’s in Session: Taking Riding Lessons contains more information on taking lessons.
Lessons can give you a good primer in safety, as well. Knowing what to watch out for and being confident that the equipment fits can put your mind at ease. For more information on safety, check out Chapter Safety First: Protecting Yourself around Horses.
- Go slowly. If you feel your riding lessons are moving too fast, you aren’t comfortable riding beyond a walk or trot, or are afraid to jump, it may be time to slow down. Communicate with your riding instructor about your worries. A good teacher will talk to you about your fears and help you overcome them by going slowly and taking more time to move to the next level of riding. At some point, you may need to face your fears if you want to really learn to ride. But do so only when you’re physically ready to go to the next level.
- Change horses. Sometimes riders are anxious when riding one horse but have no fear when riding another. A close look at the situation often reveals that this fear is justified. A rider can be over-mounted, which means the horse is too much for the rider to handle. If you’re afraid when you ride because you don’t trust the horse you’re on, try a quieter, gentler animal instead and see whether your nerves subside. If they do, you know that you and the first horse aren’t a good match, at least not at this stage in your training.
- Go to a therapist. If you’ve tried taking lessons, moving more slowly, and changing horses yet are still uneasy when you ride, consider getting professional help in the form of psychotherapy. Your fear may be irrational, perhaps stemming from something else in your background. Or you may be scared because you once had a bad experience on a horse and can’t seem to shake it, despite becoming a better rider and riding only safe horses. If you seek help from a psychotherapist for your fear, look for one who also rides (the best way to find out is to ask). A fellow equestrian will have a better understanding of the activity and is unlikely to have a fear of horses.by Audrey Pavia with Shannon Sand
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