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By Emily J. Harrington

Looking back over my career as an equestrian fitness rider, cross training is what has kept me in the saddle.

The basic benefit of cross training is that you get the training effect of a variety of workouts without the over-use that comes from focusing on only one workout. And, yes, riding is a workout.

Nothing can replace actually riding for getting better at the craft. But it is possible to over-use muscles. With that in mind I have put together a cross training plan for any given week.  The result should be a healthy, balanced athlete.

If you ride every day, then the best thing to do is add a gentle training to your day. We all need cardiovascular training to keep our heart muscle strong.  Twenty to 30 minutes of aerobics on two of the days that you ride is

a modest amount that will add up quickly. If you can do longer than 20-30 minutes, then keep the intensity lower. The shorter workout should have an increased intensity to it. And alternating your workouts with one short and one long workout a week is even better.

Adding one to two days of yoga is very useful for the rider.  Ultimately, doing one Pilate- type exercise and one yoga-type a week would accomplish overall body strength and flexibility with attention to the core.

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Or if you prefer the gym setting for strength training with free weights and/or machines, go for it. Do not forget to do some abdominal or plank-type exercises. Take 10-15 minutes after this training to stretch all of the large muscle groups. This improves flexibility.

If you ride less frequently, then you need to increase your cardio workouts to three to four times a week and spend three to four days on strength and flexibility.

The big key with adding this variety in exercise is to keep your body moving and get you trying new things. Go try a Zumba class! You may find a new way to have fun and get a workout.  This all adds up to better overall health and a more complete rider.

-Emily J. Harrington, CPT, equestrienne fitness trainer, is a multiple AQHA world champion and top-10 AQHA World Show finisher. Visit her website, www.bodybalancefitness.org

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Accomplished horsewoman and equestrian fitness expert Emily J. Harrington offers advice on the best exercise and diet regimen to ride fit.

By Emily J. Harrington

Question:

I ride hunt seat equitation, and I'm looking for good exercises to strengthen my thighs and calves, and a diet to help me get the best out of each ride.

Thank you in advance,

Lakenzie

Answer:

Lakenzie,

The best thing for you to do is ride, of course. But I would also suggest doing leg work that includes calf raises, squats and hamstring curls, all done with lighter weig

hts and high repetitions. The higher reps will put more focus on endurance, rather than just strength. Make sure to include stretches for the same muscle groups, such as wall stretches for calves, bringing your heel to your seat for a thigh stretch, and putting your leg up on a bench for a hamstring stretch.

As for diet, this is where you need to experiment a bit. The best rule of thumb is to have a little protein, fat and carbs present in your meal. But you need to know what your body likes. For instance, a piece or two of pizza provides carbs, fat and protein (probably in that order, but don't hold me to that!), but you might not digest it as easily as yogurt with fruit and granola. Yogurt with fruit and granola, by the way, is a personal favorite meal of mine before I ride or exercise. I digest it easily and it satisfies me.

I hope that helps!

– Emily J. Harrington, CPT, equestrienne fitness trainer, is a multiple AQHA world champion and top-10 World Show finisher.

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By Emily J. Harrington

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There is always a chance that when you climb aboard a horse, you could find yourself abruptly back on the ground. Sometimes horses spook and catch us off guard, or we just are not paying attention, end up losing our balance – and you know the rest. The question is, how will your body handle the fall?

If you are not flexible throughout your body — if your muscles are tight and your range of motion is limited at your joints — you are at risk for a pulled or strained muscle. The joints most susceptible to injury are the shoulders, hips, knees and ankles. Strains take 1-2 weeks to heal with rest, but pulled muscles can take up to a year depending on the severity of the pull! To avoid this, a modest stretching program addressing range of motion at the larger joints would guard against many possible injuries. Flexible muscles will allow the body to adapt to the awkwardness of a fall with less chance of injury.

Falling off is never fun, but it’s an integral part of learning to ride. Horse trainer Martin Black says he never stops learning, and that’s the key to being a good horseman. Learn Martin Black’s practical solutions to common problems in AQHA’s Horse Training Techniques with Martin Black downloadable report.

Core strength is the biggest key phrase when discussing balance. After all, isn’t that what we are doing? Balancing on top of giant beasts? Are we crazy? It is a beautiful thing to move as one with your horse, and at the heart of that movement is your core: the abdominal, chest and back muscles that stabilize the upper body. Of course, by no means do I want to undermine the ability of some riders with pure talent. However, while these top riders simply know that their core muscles are at work during a ride, they may not be as conscious about them as the rest of us need to be.

Performing exercises such as planking or Pilates can enhance core strength and posture and give you the essential tools to improve balance on the horse or the ground.

Hopefully, as a rider, you realize that this sport requires a certain level of fitness, regardless of talent. Riders need to be fit to stay on and fit to fall.

– Emily J Harrington, CPT, equestrienne fitness trainer, is a multiple AQHA world champion and top-10 World Show finisher. Visit her website, www.bodybalancefitness.org.

By Emily J. Harrington

Become a balanced rider by riding fit!

How do you know if you are a balanced rider?

Many horses travel better going one direction than another, and the same is usually true for us as riders.

Physically, we are not the same from one side to the other. Either due to injury or what we have inherited from our parents, we are not naturally balanced. If you’re wondering about whether or not you “ride balanced,” I suggest having someone watch you who can give feedback on how you look in the saddle. If you feel weaker going one direction versus another, then spend more time working in the weaker direction.

You might be asking yourself, why does it matter? The answer can be found in your horse. Your horse may have habits that reflect unbalanced riding. A horse will not travel straight unless he stays evenly between your hands (or reins, if you ride one-handed) and between your legs. You can find out a lot about your horse and the way he moves just by taking a closer look at your own habits in the saddle.

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You can also test your strength and flexibility from one side to the other in the gym.

• To test your leg strength, perform a single leg curl either standing or while prone (on your belly). Pay close attention to the differences in strength between the right and left legs.

• Now try a single leg extension, experimenting from one leg to the other.

• These two exercises will show you the strength and balance in your hamstring muscles (located in the back of your thigh) and the quadriceps muscles (located in the front of your thigh).

• Test your flexibility by placing one leg up on a weight bench and stretching the hamstring muscles. Keep your hips square to the bench and lean forward with good posture. Do both sides and determine which side is more flexible.

• Finally, while standing, pull your heel to your seat and hold the top of your foot with the same side hand. This will stretch the quadriceps and the hip, if your quadriceps muscles are not too tight. Perform this exercise on both sides.

Get the idea? Go through the whole body at the gym or at home. These exercises can provide useful insight into your ability to ride balanced.

– Emily J. Harrington, CPT, equestrienne fitness trainer, is a multiple AQHA world champion and top-10 World Show finisher. Visit her website, www.bodybalancefitness.org.

By Emily J. Harrington

My last entry addressed endurance and stamina as part of your workout plan to stay in shape for riding.

Next, I’ll look at what you, as a rider, can do out of the saddle if your back and/or legs get tired while you are riding.

I can’t say it enough:  Core, core, core! We are talking abdominals, chest and back muscles. Think of it like posture maintenance. How many of you slouch around at work and home, until you find yourself in the saddle miraculously sitting up straight like you are dining with the Queen of England? Are you slowly raising your arm?

Most of us have an imbalance of back strength to abdominal strength. Think of the front to the back of your upper body staying in constant communication. If your ab muscles are not talking, then your back is going to be doing all the work it can to keep good posture in the saddle.

But there’s more: If your belly muscles aren’t helping out when you ride, not only is your back doing double duty but so are your legs. Yup, imagine your legs having to do the work of not only supporting your horse’s position and gait, but also being responsible for keeping the upper body still.

So what is core stability? It’s the ability to maintain proper alignment and posture in the upper body (back, chest and abdominals) while legs and/or arms perform specific movements. Let’s test stability out of the saddle with this basic test: Put yourself on your hands and knees. Your hands should be shoulder width apart and right below the shoulders.  Your knees should be hip width apart and right below your hips. Your spine, including your neck and head, should be straight or in neutral, your best posture. Extend your right arm and your left leg at the same time in one long line and hold this position. How stable do you feel? Now, add a hamstring curl with your extended leg (your heel will come toward your seat while maintaining a straight upper leg). Repeat the curl 8-10 times. Keep breathing, and engage your ab muscles to assist in balancing your stable position.

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Adding core work to your current exercise plan will give your legs a break and make riding more effortless. Even if performing the above stabilization exercise is not particularly challenging, working on some plank exercises and more flexion exercises such as Pilates is a balanced way to approach a fit body for riding. Also, crunches can be very useful for core strength. Also, be sure to incorporate good stretching into your workout routine.

Good luck with these core-stability exercises. You back will thank you for it!

– Emily J. Harrington, CPT, equestrienne fitness trainer, is a multiple AQHA world champion and top-10 World Show finisher. Visit her website, www.bodybalancefitness.org.

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By Emily J. Harrington

Question:

Is it important for riders to stretch before or after a ride?

Answer:

How many of us have seen one of those good ol’ cowboys?

You know, a little bow-legged with posture that has hovered over horses for years and years. He (she) has probably spent more time in the saddle than on his two feet! Extreme example, I know, but it illustrates the point of how the riding position can leave you.

While on horseback, the body is out of neutral alignment to accomplish the ride. The inner thigh muscles (adductors) are stretched. Hips and outer thighs are abducted and shortened. You upper body will be stabilizing (core muscles engage in an isometric manner) just to maintain good posture. Basically, although riding seems natural, the body is compromised.

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Stretching the whole body after every ride will help the body recover to neutral position. A gentle stretch program or even gentle yoga can be a very useful tool in you toolbox of fitness.

Look for more soon on America’s Horse Daily about what you can do to stay strong in the saddle, including great information on stretching.

– Emily J. Harrington, CPT, equestrienne fitness trainer, is a multiple AQHA world champion and top-10 World Show finisher.

For more articles on improving your riding, count on The American Quarter Horse Journal to come through every month. Subscribe or renew today!

Have an equestrian fitness question? Comment below, and we'll work hard to find you an answer!

By: Emily J. Harrington

Question:

I recently had foot surgery, which involved inserting a rod and screws. I really need to work out, but I’m not sure where to start.

Answer:

The very first thing I would ask is if you were given any guidelines from your doctor. Because I am not aware of the scope of your injury or reason for surgery, I cannot answer your question directly.

However, there are many exercises that can be done without engaging the lower body:

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• Upper body workouts with or without weights
• Swimming with a lower body buoy
• Arm cycling
• Seated on ball core work and/or stretches
• Floor exercises focused on the core

The most important thing is that you heal and get back to doing the things you love to do.

– Emily J. Harrington, CPT, equestrienne fitness trainer, is a multiple AQHA world champion and top-10 World Show finisher.

For more articles on improving your riding, count on The American Quarter Horse Journal to come through every month. Subscribe or renew today!

Have an equestrian fitness question? Comment below, and we'll work hard to find you an answer!

Question:

I have trouble keeping my gelding going at a consistent speed. What can I do to help keep him at a steady pace?

Answer:

From Linda Benedic, co-writer of “Yoga for Equestrians“

While you cannot control your horse’s sudden bursts of energy, you can control your rhythm as a rider and how you let your seat effect your horse. To have this control, you must be able to control your breathing and, in consequence, your body.

Controlling the rhythm of your breathing can improve the consistency and cadence of your riding performance.

Riding is like a dance, and rhythm is fundamental. Moving in rhythm with the horse can become simple and natural once you become capable of orchestrating rhythm through the use of your breath.

Practice your rhythmic breathing at the walk first, then move into quicker tempo’d gaits. Inhale and exhale in counts of four – breath in for four counts, then breath out for four counts. Practice this at the walk first; it seems difficult in the beginning because your focus is on yourself and the horse. Once you have it mastered at the walk, move on to the trot and canter.

Counting your breaths improves your focus as a rider and increases your sensitivity to the movements of your horse. As you build your sensitivity to the movements of your horse, you’ll know how to feel if the horse gets ahead or behind you. Soon, you’ll recognize when your rhythm is off and be able to appropriately bring your horse back to the rhythm you determine, as opposed to following the horse’s irregularities or allowing the gait to become inconsistent.

Are you a nervous rider? Try this four-step yoga breathing exercise from your saddle.

Question:

I get really nervous before I show, which makes my horse tense up, too. What are some exercises I can do to help me relax?

Answer:

From Linda Benedic, co-writer of “Yoga for Equestrians“

Improper breathing affects your horse. It’s your horse’s nature to reflect what the rider brings to it. If you’re stiff and distracted, more than likely your horse is as well.

I suggest yoga! This ancient practice can deepen the connection with your horse through proper breathing. Correct breathing creates relaxation in both body and mind, enabling you to focus and maintain your balance and rhythm while riding.

Try an exercise called “conscious breathing.”

Work on your breathing in a slower, non-pressure environment. This exercise from “Yoga for Equestrians” is great for regaining a sense of calm in times of anxiety. It can be done sitting in a saddle or chair, or standing with your back straight, feet together and your arms at your side.

Centering Breath Exercise

1. Place your dominant hand on the front of your body one to two inches below your navel. Place your other palm against your lower back. Close your eyes and take several deep breaths.
2. Think of your hand as possessing a magnetic pull to draw your breath down into your abdomen. Breathe slowly and deeply, inhaling through your nose and exhaling through your mouth. Feel this entire area become energized as it expands and contacts with each centering breath. As you inhale, allow your abdomen to expand under your dominant hand. As you exhale, use that hand to assist the abdominal muscles in pushing out all the air.
3. Continue breathing fully with an eve, regular tempo as you reposition your hands lightly on your thighs.
4. Allow yourself to enjoy the combination of feeling relaxed and energized. Stay here for as long as you like. To finish, slowly open your eyes and breathe normally.

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By Emily J. Harrington

Question:

If I can’t make it to the barn to ride, what can I do at the gym to stay in shape for riding?

Answer:

As a rider, you are an athlete. Although nothing can replace riding for perfecting your ability in the saddle, there is a lot you can accomplish without your four-legged friend.

Ask yourself what your weaknesses are in the saddle. Is it your overall endurance or stamina? Do your legs or back become tired while you are riding? How is your balance? Are you riding centered?

Regular trips to the gym can help with a lot of these issues.

Endurance and Stamina

Change up your strength training workout, or start one, and add some type of cardiovascular (aerobic) activity like brisk walking, walk/jogging, elliptical or a class at the gym. I like to use circuit strength training with low weight and high repetitions to accomplish these goals. This in addition to 20-30 minutes of moderately intense aerobic exercise of your choice will accomplish a decent endurance foundation.

Example of circuit training:

Start with something in the lower body like lunges, squats or leg press machine. Using your own body weight, or light weight on the machine, perform 15-20 reps, or as many as it takes to feel the burn. That lactic acid you are feeling in your muscle is telling you what your threshold is, and exercising consistently will redefine when you hit the wall.

After you finish legs, let them recover by performing an upper body move like push-ups or chest press with lighter weight. (Note: You can use a modified push-up position with your knees down until you are strong enough to do them in plank position.)

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Once you accomplish 15-20 reps, or reach the point where you can no longer do the exercise in correct form, you are now ready to repeat the leg exercise again while your upper body recovers.

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This type of active recovery is very effective at teaching your body an increase in stamina. During this kind of workout, make sure to accomplish an all-over body workout using all of your major muscles of your body. You can do your aerobic exercise for 20-30 minutes before or after your circuit training … or even in the middle. There are no hard and fast rules as long as you just keep moving!

In upcoming blog posts, I’ll give you a core workout to improve posture in the saddle, balance practices and more that will keep you strong for the ride!

– Emily J. Harrington, CPT, equestrienne fitness trainer, is a multiple AQHA world champion and top-10 World Show finisher.

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Question:

I’ve been trying to work on strength exercises so that I’m stronger in horsemanship and hunt seat equitation classes, but I still don’t feel as strong in the saddle as I could. Are there special exercises for equestrians?

For our answer, we turned to “Fit to Ride” in the February issue of The American Quarter Horse Journal, where Michael C. Meyers, a senior research scientist in health at Montana State University in Bozeman, lent his sports physiology knowledge. Michael has worked extensively with equestrian and rodeo athletes on and off the horse.

Answer:

The most efficient upper body exercise is none other than the push-up – it’s the No. 1 exercise for equestrians.

By adjusting the placement of your hands, the push-up can be altered to work different muscle groups. From the standard push-up position, on all fours, with your abdominals stabilizing your core and your body parallel to the ground, taking a wider stance with your hands will focus the workout on your chest muscles. Bringing your hands closer to your body will redirect the focus to your triceps.

But the ultimate position for an equestrian is different still. A regular push-up builds wide shoulders. Is that what you need for equestrian? No.

To make the most out of an exercise, think in terms of the sport that you are participating in and make changes to create a sport-specific version of a classic exercise.

Think about what you’re doing on the horse and then put yourself in position. For a push-up, imagine you are sitting on your horse, elbows at your side, first holding imaginary reins in front of you. Then tip yourself forward into push-up position. Doing this position, pushing off your fists rather than a flat hand, elbows low and by your side, mimics the force of transfer from the bit through the hand, arm and shoulder.

As you strive to reach your fitness goals, you can aim simultaneously for your riding goals as well. Download AQHA’s most popular eBook, Borrow a Trainer, today, and get personalized horse training tips from some of the most trusted AQHA Professional Horsemen in the industry.

The plank can be performed from a similar position, focusing on the abdominals, the protectors of your back, a rider’s most common source of pain.  Get down like you’re going to do a push-up, put your elbows down, straighten your back and hold it. That strengthens the transverse abdominals, the girdle of the abdominals.

While it won’t develop the coveted “six-pack,” as an abdominal workout, the plank is superior to the bulk-building crunch for equestrians for its tightening and stabilizing effect on the core.

– Michael C. Meyers
Senior Research Scientist in Health at Montana State University, sports physiologist

Want to learn more from “Fit to Ride,” including great equestrian exercises that strengthen your lower body and core? Read the February issue of The American Quarter Horse Journal!