This page contains a Flash digital edition of a book.
NOVEMBER 2013 THE RIDER /45 Fitness For Riders: Staying Fit to Ride in Flu & Cold Season


By Heather Sansom. I have to confess that I


cringed a little when someone asked whether I would write anything this month to address the flu topic. I almost hate to give it any more space: we get what we focus on, and that’s the last place I’d like to focus. On the other hand, I really


do get asked almost daily by clients about what to do to stay on track somehow, when you or people around you are succumb- ing to the seasonal illnesses. You probably have much less chance of catching a flu in your barn, than the grocery store. That’s a good reason in my books to be in the barn, not gro- cery shopping. The trouble is, to be in the barn, we have to do things like go to places where people work and shop. For horsepeople of course,


the real bottom line question about anything that happens to us is whether or not it will stop us from riding or keep us from


the barn. If you ride several times a week, you probably go through a kind of withdrawal syndrome when your boots are laid up for more than two days. We all know this cannot be explained to non-riding friends and family who are firmly con- vinced we suffer from a patho- logical addiction. I’m willing to bet there are a few of you read- ing this who are guilty of calling in sick (legitimately) to work, and still finding yourself in a saddle that very same day. We all know it’s counter-


productive to haul a sick body off to the barn to ride anyway, when we should be at home recovering. We also know that as the days shorten the immune system tends to drop as we hit all time lows of sunlight and needed vitamin D. Oncoming winter is also right when physi- cal work around house and barn increase, as does workload at our dayjobs if we have them. So the whole idea of adding ‘squeeze time in for a workout’ to the already crazy schedule would either have your blood pressure rising, or else you’re beyond there and already at ‘ain’t going to happen’. The busiest people I have


ever met almost universally agree that they do not have time NOT to make weekly invest- ments in their fitness. Staying fit and keeping in good cardio- vascular health stimulates the immune system, circulates your lymph system and generally


helps you resist more bugs than you get, and fight the ones you do get. For one thing, balanced


overall muscle tone helps you have better posture, which gives you back more energy, and also helps you breathe better…which also gives you more energy dur- ing the day and sleep better. If you ride, you know how impor- tant posture is to your effective- ness and your horse’s comfort and performance. If you are not well, it may


not be the time to go do a heavy workout, but you can still be mindful of your posture, and help your body circulate oxygen in and toxins out with more gen- tle activities like stretching or yoga.


If you’re the Marlboro


man and wouldn’t be caught dead with a yoga mat anywhere near your property line, call it calisthenics or sports therapy or whatever you need to. (They do sell the mats in dark grey by the way.) Just move: alternately flex and stretch muscles so that you feel you have both stimulat- ed and relaxed the whole mus- cle along it’s length. Planks are a perfectly masculine, military level exercise that works close to every muscle in your body without load to your lungs. A few light pushups will have you sweating as well. I have often found an hour


of yoga very helpful in ‘sweat- ing out’ a mild oncoming cold, and opening up the lungs. Plus,


when I was able to get back to the saddle, I did not have the same tightness issues I would have had, if I had stayed slumped in a couch or in my bed doing absolutely nothing. Stay warm so that your muscles have an easier time stretching. When you can, get outside for some light walking to get fresh oxygen. You do want to watch


carefully for the fine line between overdoing it, and ‘sweating it out’. You also want to practice prevention, or nipping your cold in the bud as early as possible rather than toughing it out until you’re practically a national hero man- aging to stay upright when 98% of the population would be flat on their backs in your condition. If you do get flattened by a


cold or flu, take the opportunity to improve your flexibility or balance, or work movement pat- terns you would like to see hap- pen better in the saddle. An example might be sitting on a chair or exercise ball, practicing how you will place yourself to ask for lead changes or side passes back and forth. Working slowly and paying attention to your body will help you create the neuromuscular connections and muscle firing patterns that will make the desired motions more automatic once you’re back in the saddle. If you really shouldn’t be even sitting up, then turn it into a golden oppor- tunity to find time you don’t


normally have to read and learn something that will contribute to your fitness or horsemanship knowledge. Finally, sleep. Your body


cannot repair without sleep, so do whatever you have to do to get more of it if you feel you’re fighting the latest local bug. We are a tough breed,


horsepeople. But sometimes it’s smarter to be smarter. If you can rest one day, and still be riding the rest of the week, that’s better than riding poorly


as you get sicker, until you’re flat out for a week or two. By Heather Sansom, Owner, Equifitt.com Equestrian Fitness EquiFITT.com offers personal- ized fitness coaching through clinics and convenient online coaching available anywhere. You can get a FREE subscrip- tion to monthly rider fittips or download the NEW rider fitness ebooks: Complete Core Work- out for Riders and Handy Stretching Guide for Riders at www.equifitt.com


Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36  |  Page 37  |  Page 38  |  Page 39  |  Page 40  |  Page 41  |  Page 42  |  Page 43  |  Page 44  |  Page 45  |  Page 46  |  Page 47  |  Page 48  |  Page 49  |  Page 50  |  Page 51  |  Page 52  |  Page 53  |  Page 54  |  Page 55  |  Page 56  |  Page 57  |  Page 58  |  Page 59  |  Page 60  |  Page 61  |  Page 62  |  Page 63  |  Page 64