Alexa Linton, Kinesiologist, Equine Sports
Therapist
With our focus on “training” this month,
it’s time to mention the subject of cross-training, not for our horses but for
us. It is a well-known fact that
horses can benefit both physically and mentally from a variety of
activities. Why do we ignore these same
benefits ourselves? In most cases,
riders ride, allowing little time for other activities. After all, who has the time, energy or interest
to do anything else?
The fact remains that cross-training is a
fun and effective way of improving our fitness level, health, and energy level
and our riding. The term cross-training
basically means participating in two or more activities on a regular
basic. Regular is defined as 2-3 times
per week. By increasing our activity
level, out-of saddle training can improve our balance, stamina, and mood in the
saddle. It is common for horses to get
sour with too much repetitive activity and little variety in their
training. Adding a new activity can
change perspective, alleviate boredom and increase enthusiasm in our horse, and
this is often equally true for the rider.
Taking a yoga class once a week not only improves flexibility,
breathing, and body awareness, but also helps the rider develop a new and
positive perspective. A run once per
week not only improves cardiovascular fitness, but also increases stamina and
strength in the saddle. Working with a
stability ball develops body awareness, balance, and impressive stability in
the saddle. And it is quite possible to
cross-train while hanging out with your horse.
Try a 30 minute run or walk with your horse on your local trails. This is a great way to connect on a
different level with your horse. I
would not recommend this activity in heavy traffic areas or to anyone who does
not feel comfortable leading their horse.
Under the broad umbrella of activities,
there are generally four different physical aspects: (1)
cardiovascular/muscular endurance (2) muscular strength (3) power (4)
flexibility. Out of convenience we will
add a fifth, namely stability. In
riding we most often utilize three of these aspects. First, we use muscular
endurance or the ability of a muscle to perform numerous repetitions. Secondly,
riders utilize flexibility, or the range of motion of a joint, requiring
muscles to be supple and joints well-lubricated. Finally, stability, the
effective activation and utilization of our powerful stabilizers is necessary
for an effective and quiet ride.
Unless we are on the back of a racing
thoroughbred, chasing our run-away horse, or over-utilizing certain muscles,
the aerobic energy system is most often utilized. This system utilizes oxygen
to produce muscle contraction and movement. This is the same system improved by regular walking, running,
cycling, cross-country skiing, or swimming.
Exercise has long been hailed as a healing
tonic. In fact, 20 minutes of
cardiovascular exercise 2-3 days a week not only strengthens the heart and
lungs, but can produce an overall feeling of calm and well-being, enhanced
cellular function, and a lower resting heart rate. Basically, your entire body works more efficiently.
As riders, our best rides are usually our
calmest, so unfortunately a 1-hour ride does not always overload our
cardio-vascular system adequately to produce the amazing health benefits of
exercise.
An effective way of improving
cardiovascular fitness and having fun is finding a buddy you can chat with
while you walk or run. If you have
never run before, join a running club, or work with a trainer who can help you
begin a program. Start slow and
steady. Begin with 5-15 minutes of
cardiovascular exercise and work up to 20 minutes or more. One of my favourite workouts is a combination
of running and walking, slowly increasing the length of the running segments
gradually. If you are unable to talk
during exercise, it may be necessary to reduce the intensity.
Some of my favorite cross-training
activities include rock climbing, soccer, dragon boating, yoga, hiking, and
stability ball training. Truly, any
sport or activity which raises your heart rate (eg. walking), challenges your
stabilizers (eg. snowboarding), or improves your muscular endurance (eg.
cycling) will enhance your riding and your overall sense of well-being.
Fun is one of the most powerful motivators
when it comes to cross-training. It
goes without saying that it is difficult to maintain a new activity, and that
it is next to impossible if it is not fun. Joining a team or doing your chosen activity with a friend is very
motivational.
However, it always takes a certain degree
of discipline to truly stick to a change.
With the hectic schedules we keep, it is often necessary to set up a
specific time for your new activity.
Schedule your activity and stick to your planned time. Start slowly and easily. It is all too common to begin a new activity
by pushing your body too hard, thus creating soreness and pain that will tend
to discourage further participation. It
takes time for the body systems to adjust to a new activity.
Be creative, have fun, and feel
great. Cross-training is not only a
great way to improve your riding, but can also reduce the risk of injury,
improve energy levels, and enhance your overall sense of well-being. Whether you sign up for a yoga class once a
week, join a running club, or share some quality time with your horse, you will
be amazed at the benefits to body, mind, and horse. Happy trails.
Copyright 2006. BalanceWorks Equine Services Inc.
Published 2006, Northwest Horse Magazine.