public riding article

[guest@endurance.net]

Jonni <jonnij@ntws.net>
From the MSN Pets and animal page I ran across this article. Nice to see
them mention safety equipment, proper instruction etc.

http://pets.msn.com/morepets/horses/article7.asp
Jonni in Texas
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Fitness that's fun
Guide to horseback riding
By Sheila King


If you read Black Beauty over and over again as a kid or dreamed you were
Elizabeth Taylor in "National Velvet" or begged your parents for a pony,
you're probably still crazy about horses, and you are not alone. Horses
and women have special affinity for each other (Lady Godiva … Mary Queen
of Scots … Julie Krone). Few sports can match the exhilaration and beauty
of horseback riding, which combines the grace of dance with the
athleticism of skiing. And this is one sport in which women have taken the
lead, representing over 80 percent of today's horse enthusiasts and
riders. Opportunities for college-aged students to participate in this
once-elite sport have increased as equestrian programs have become part of
intercollegiate competition. But you don't have to be a college student to
saddle up.

Before you throw yourself into a saddle, you need to get educated. Check
out the riding rings in your area. Find out what style they teach, Western
or English? (Western burns fewer calories and is less technique
intensive.) Find out what their fees are. What kind of gear do you need to
get started? What condition are their horses in? Will you be able to ride
the same horse every time? Can you afford the time and money required for
quality time on a horse with an instructor? Be sure to check with your
local university or college extension program, because many offer
introductory courses through local equestrian centers.

Detractors of horseback riding may think that the only one getting
exercise is the horse. Not true. The average hour workout with a horse
will eat up between 300-350 calories. You'll burn up another 150-200
calories in the half hour it takes to groom, saddle and clean the beast.
Even carrying hay burns calories. An hour of horseback riding is
comparable to walking/running 4-5 miles or bicycling 10 miles.

Riding has other conditioning benefits. Posture improves because proper
technique requires riders to develop strong upper back, abdominal and low
back muscles. Legs become stronger as hamstring, quadricep and adductor
(inner thigh) muscles adapt to the work of posting and jumping.
Coordination and balance improve as the rider learns to adjust and control
the movements of the horse. Reflexes are heightened as riders respond
without thinking to changes in gait, jumping movements and unpredictable
horse behavior. Muscle flexibility is required in the adductors
(especially if you are riding a large horse!). Flexibility is also
enhanced in the Achilles tendons and calves as you press your heels down
in the stirrups.

Your horse isn't the only one getting cardiovascular conditioning during a
workout. Research indicates that riders will experience moderate increases
in heart rate and respiratory rate while the horse is trotting and
cantering. It takes muscles to control that horse and stay in the saddle!
But don't rely on horseback riding alone. Each week, add three additional
days of aerobic exercise such as walking or swimming (30-45 minutes each
session) to further enhance your cardiovascular health and fitness
benefits.

What else can riding give you? The psychological plusses of developing a
sense of achievement; building self-confidence; conquering fears;
mastering self-discipline; practicing stress management; problem solving
(also known as thinking on your "seat"); caring for and learning about a
magnificent animal.

To get the most out of your horsing around, you must be sure to follow
proper safety practices. Buy and wear an approved helmet, use a well-fit
saddle to prevent low-back pain, and wear boots with heels. Other safety
measures that have been shown to decrease risk of injury are better rider
instruction, knowledge of horse behavior, warming up and working with an
expert trainer to practice falling safely from the horse.

To enhance your riding technique, you should definitely maintain a
well-rounded "on the ground" fitness program by including the following
equestrian-specific strength and flexibility exercises:



Dumbell Bent-Over Supported Rows: strengthens latissimus dorsi, rhomboids
and biceps — needed to maintain "shoulders back" posture


Push-ups: strengthens deltoids, pectorals and triceps — used to mount and
move the horse in stalls and trailers


Dumbell or Barbell Squats: strengthens gluteus maximus, quadriceps,
hamstrings and spinal erectors (back muscles) — used to mount, post,
maintain proper seat during jumping, trotting and galloping


Adductor (inner thigh): Strengthens inner thigh muscles which are used to
keep you on the horse


Trunk Curls: strengthens abdominal muscles used to support the spine and
prevent hyperextension of the back during riding


Leg Extensions: strengthens erector spinae (back muscles) used in
maintaining upright posture and supporting the spine


Calf Stretches: increases the flexibility of the calf muscles and prevents
tightness in the Achilles tendon — stretched when riding in the "heel
down" position


Adductor (Inner Thigh) Stretch: increases the range of motion in the
groin, stretched when riding astride the horse
And one more thing, have fun!
Happy trails …