DECEMBER 2020 THE RIDER /43


Fitness for Riders: Fitting Your Fitness


By Dr. Heather Sansom This month’s rider fit-


ness tip comes as a sugges- tion from a reader. Equifitt has always specialized in training programs for riders who did not or could not ac- cess a public gym, or access one multiple times a week (either by choice, rural loca- tion, or schedule). In that sense, the training programs I’ve developed for clients have always been pan- demic-proof. Not much has changed. Now, even more people are on to teaching you how to have an effec- tive workout in a small space, with minimal equip- ment.


The big challenge for


riders, is all the time it takes to do the riding. If your


horses are not at home, you have to travel to the barn. Now you may have to even book a time to comply with your local


public health directives. Or, you may have to ride out- side, making your riding frequency more subject to weather. If your horses are at home, you have a shorter commute to the barn (espe- cially if you are also now working from home!), but you may also have barn and yard chores that make up the extra time. Those activities keep you fit and active, but they can also tighten liga- ments, lock joints, and intro- duce general wear that impacts your fitness for rid- ing.


The great news for rid-


ers is that getting a body that is fitter for riding does not have to follow the main- stream formula (hour-long workouts, multiple times a week at a gym somewhere).


It does take about 20 min- utes minimum to get an ef- fective cardio-vascular capacity-building workout, but you can also squeeze in 5-10 minutes of heart-ele- vating movement at differ- ent times in your day, and still be ahead. A full regimen of core training or strength training for your upper and lower body can take a mini- mum of 30 minutes, but your riding needs can be met with much shorter seg- ments. In many ways, rider fit-


ness is a lot like training a young horse: short, fun, and often gets better results than arduous training sessions that make evasion or pro- crastination easier. What does this mean for your scheduling? The following is a sample schedule for an adult amateur rider who rides twice in the week and once on the weekend, while maintaining a 50 hour en- ergy-draining job. Unlike mainstream or conventional


workouts for other sports, this rider can mix and min- gle the different components of her fitness into her week in ways that complement her other responsibilities. In this way, her fitness activi- ties give her energy for her work and riding:


Monday: Non-riding day. early am, powerwalk inter- vals with dog, 15-20 min. Works late Mondays. Later pm 10-15 min stretching of tight areas while relaxing with family/favourite show


Tuesday: Early am, short dog walk, 10 min core train- ing in comfortable work- from-home-clothes, starts work slightly early because riding right after work. Pre- ride: 5 min dynamic stretches, rides, throws some walking and walking lunges into the post ride rou- tine, bonding with and cool- ing out horse


Wednesday: Non-riding day. Early am, body-weight strength exercises with ele- vated heart rate while walk- ing dog, throwing ball for dog.


Intense workday.


Takes a 20 minute relaxing walk after work catching up with a friend/relative on the cellphone.


Thursday: Early am, short 10-15 intense dog walk, quick shower, more formal business meetings today. Pre-ride: 5 min dynamic stretches, rides. 20 minute core workout and stretch back home post-ride, in rid- ing clothing.


Send all your news in for the next Rider. Deadline is January 21st!


To Advertise In The Rider Call Us At


(905) 387-1900 www.ontarioequinecremationservices.ca


Craig Hunter and Family and Staff clearblufarms@bellnet.ca


Your horse has given you a lifetime of love and it is hard to walk away when the time has come to say goodbye


Honouring the life of your horse.


“ONTARIO’S LARGEST EQUINE CREMATION SERVICE”


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Friday: Non-riding day. Starts work half an hour early to take an extended lunch (or ends early) to in- cludes 20 min of walk jog intervals/indoor cardio/on- line zumba class. Does some of the work day stand- ing and practicing balancing to reduce sitting time. En- joys online movie night (vir- tual) with family.


Saturday: Yard, garden, er- rands etc…remembers to stretch after the physical work.


Sunday: Enjoys an online yoga session. Takes a more leisurely visit to the barn, longer ride, stretches and


does some hip mobility work (walking up, down and over things with the horse).


While the details of


your week and circum- stances might be different, why not take the challenge? Remember to include the following elements: joint mobility, balance, core strength, flexibility, some heart-elevating exercise, muscle toning or building.


Safe and Happy Training! Remember, Equifitt of-


fers personalized fitness as- sessment and coaching, riding instruction, and life coaching/mindset training


for riders anywhere you can get internet. Working with riders remotely since 2007. Contact Equifitt if you are interested in organizing a virtual group workshop or clinic.


© Heather R. Sansom, PhD. www.equifitt.com


Leading Equestrian Fitness since 2007. Fitness & Biomechanics Specialist. Personal fitness. Riding in- struction. Clinics. Mindset coaching. Available online almost anywhere.


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