The All Arounder: Issue #003

Rider Fitness Series Finale: Cardiovascular Training

April 2009

Welcome!

The All Arounder is the official monthly newsletter of the Stock Horse Show Source website. Author Lynn Espinoza is the main editor for both the website and this newsletter. With this issue stay up to date with news from the site and horse industry, hot tips for showing and caring for your horse, and "members only" specials!

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The All-Arounder Table Of Contents

Inspiration For The Month

News & Updates

• Horse Trail - Your How To Guide to Class Preparation: http://www.stock-horse-show-source.com/horse-trail.html
• Horsemanship - How To Get Started and Compete: http://www.stock-horse-show-source.com/horsemanship.html
• Hunt Seat Equitation - How to Improve Your Pattern: http://www.stock-horse-show-source.com/hunt-seat-equitation.html

Horse Industry News:
Stop the Slop - Keep Keep yourself and your horses dry with these land and paddock drainage tips ~ Americas Horse Daily

Horse Riding Fitness Part 3: Cardiovascular Training

In part three of this series we will be discussing your cardiovascular fitness. In order to keep yourself balanced in the saddle for an extended period of time you need a combination of muscle strength and endurance.

Some disciplines require more strength and endurance than others, but in all riding activities you may quickly find yourself struggling in the saddle if you are lacking in muscle endurance.

Below we will be discussing a few simple rules to follow along with some exercises that may benefit your riding. Remember the information provided in this article only discusses general activity guidelines which may not be suitable for everyone and that you should always consult with your physician before beginning a new exercise program.

Intensity:
When beginning a new exercise program you want to pay attention to the intensity of each workout. You want to remain working within a comfortable zone for you. Too little and the exercise may not be as effective and too much could lead to injury. The best way to begin monitoring how hard you are working is by finding your target heart rate and working within that zone.

When you begin a new exercise routine you want to ease into it. Start with 2-3 days per week keeping the intensity and time of the workout at a more lower level. Gradually build on this foundation by adding time to your workouts each week.

A cardiovascular focused workout is one that elevates your heart rate and keeps it there over a period of time. This type of exercise helps to strengthen your heart and lungs for improved health long term.

Exercise Examples:
If you were pretty sedentary over the winter months, you may want to begin with a very low intensity level and build from there. If you tend to be pretty active throughout the year, horse or no horse, then you can begin your workout routine or continue with it at a higher level.

Below we will be dicussing a few exercise examples to help get you started or to supplement your current exercise program.

Walking:
Regular walking is a great way to get started back into an exercise routine for riding. Walking is something you and I need to accomplish each day to get from place to place. By adding walking as an exercise you further build the endurance in these key muscles we use in everyday living.

Cycling:
Bike riding is another for of exercise to build and maintain muscle endurance. When riding a bike you are in a similar position to riding a horse, but you do use your muscles much differently than you would on a horse.

Cycling is a great way to increase your cardiovascular fitness by elevating your heart rate (remember to remain in a comfortable zone) and increasing your body's demand for air and breathing. It also has the benefit of being a lower impact activity.

Running:
Running both indoors and out is another great way to boost your cardiovascular fitness. This activity is at a higher level than walking, but also enables you to progress to a higher level of endurance.

Warm Up & Cool Down:
As with any exercise program it is important to allow your body an appropriate warm-up period before picking up the pace and cool down period to before stopping completely.

Your body needs time to adjust to the increase and decrease in demands you place on it through an exercise program. If you are planning on running, it may be beneficial to begin with a faster walk pace or slow jog before increasing your speed.

If you are riding a bike you may want to travel at a slower pace for a few minutes with lower resistance before increasing you speed or resistance demands.

Tying It All Together:
So how does all this information help with riding? When riding your horse for extended periods of time you increase the demands needed of your muscles, heart, and lungs. In previous issues of this riding fitness series we discussed how stretching and strengthening of these muscles could prove helpful when all combined in a well-balanced exercise program.

Now its time to put all this information together. Many experts recommend a combination of stretching, strengthing, and cardiovascular training. If you compete regularly at horse shows you should have a better understanding of how all your muscles work together to get you through that patter, around the ring, or over a fence.

Putting everything we talked about together is going to be different for each individual person. It also varies depending on the disciplines that you compete in. You use your muscles slightly differently in an english saddle than a western saddle.

Bottom line is you have deveop and taylor your riding fitness program to fit your needs. If you are confused at where to begin, consult you physician first. He or she may be able to direct you in the correct direction to get the guidence you need to get started.

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