Yesterday we talked about yoga being a great way for equestrians to build strength and flexibility. Well, what if you’re looking for ways to improve your cardiovascular fitness while strengthening the same muscles you use for riding? Inline skating just might be the answer. I was introduced to the sport of inline speed skating several years ago. At the time, my horses were not a part of my daily life and I needed a workout that would allow me to enjoy the gorgeous Florida weather. As a child, I was an ice skater and thought inlines might be a natural transition. Four years later, I can attest to the incredible health benefits resulting from speed skating, especially to equestrian athletes.

World Champion speed skater Jorge Botero demonstrates proper form. Image courtesy of Luke Sawh.

To obtain maximum benefits available from skating, you must use proper form and technique. Often I see “rec” (recreational) skaters on the trail, just bopping along while listening to their Ipods. While this is a great way to spend an afternoon, skating has so much more to offer. Proper form to obtain maximum speeds involves remaining in the skater’s position, essentially a squat while bent forward at the waist. This position allows a more aerodynamic shape and more efficient use of muscle power. Even if you aren’t looking for speed, using this form will build incredibly strong leg, back, butt, and stomach muscles.  The proper stroke is a long, smooth push out to the side, which tones and strengthens the inner and outer thigh muscles.  Maintaining balance while rolling improves core fitness and abdominal strength.  And the cardiovascular benefits are amazing!  Inline skating is a fantastic all around workout and is a great way to improve endurance for a rider.  The only drawback as a cross training tool is that skating is sensitive to the same conditions as riding – poor weather, early sunset, extreme heat or cold.  However, this workout makes a great complement to a riding program on off days or if your horse is laid up for any reason.  I was shocked at how well my body bounced back to riding after I’d been off my horses for a long time.  I would recommend trying it if you’re looking for a new workout. 

Image courtesy of Ed Kohler - The Deets (www.thedeets.com)

What other workouts do you use to maintain fitness?  Do you have a favorite workout that benefits you in the saddle too?  I’d love to hear your feedback!

Physical fitness and good health are important to everyone, but when you are an equestrian athlete seeking to maximize your competitive potential, fitness becomes even more important.  In general, dealing with horses requires some level of strength and flexibility.  Carrying hay bales and water buckets builds upper body strength, while riding increases range of motion and flexibility.  So how can you work to increase your fitness level even more and really work those muscles you need to be a top notch rider?

Image courtesy of lululemon athletica, Flickr

The topic I’ll discuss today is yoga.  Yoga is fantastic for improving your riding skills in so many ways.  I often find that when I ride a lot, I develop an imbalance in my body.  Riding really strengthens those back muscles.  This is great, except the stomach muscles are left relatively unchallenged.  If, like me, you aren’t carrying around a six pack you can develop problems with your back.  The highly worked (and therefore, tighter) muscles in your back combined with the lesser used muscles in your abdominals can create a tension in your spinal alignment that may cause a twist or misalignment in the spine.  By maintaining flexibility and gently stretching your back muscles, while also building core strength in your abdominals, you will restore balance to your midsection. 

Yoga also builds a great deal of strength when practiced regularly, particularly in the upper body and core.  Many riders are also imbalanced between their upper and lower bodies, especially those of us that aren’t regularly cleaning stalls and doing barn chores to build up arm strength.  Face it, if you’re developing bulging biceps from riding, your horse probably isn’t all that fun to ride!!

Yoga is a great way to regain or maintain flexibility as well as strength.  Even if you’re not an innately flexible person or have lost it due to injury, you can regain a lot more than you think you can.  After practicing for awhile, you’ll find yourself throwing that leg up to mount without any difficulty.  Even better, if you suffer from back pain, you will likely experience relief from that pain after a few months of yoga.  Many people hold tension in their necks and backs and this is a great way to release that and really stretch your body.   I have a bad back from years of falls and other injuries and my chiropractor never saw me when I practiced regularly.  I believe that keeping my back loose and limber prevented those tight muscles from shifting my spine back to that misaligned place it knows so well!

Image courtesy of Mike Murrow Photography

Finally, yoga is effective because it encourages you to be peaceful, mindful, and self aware.  These are qualities you MUST have in order to be a successful rider.  Even if you just practice a few hours per week, it will give you time to really focus and relax and that will do wonders for all aspects of your life.  I have never met anyone, equestrian or not, that has practiced yoga and didn’t have a positive experience.  With so many styles to choose from, you can work at your own pace and level of fitness.  Regardless of which you choose, you will experience a change for the better. 

As always, before you embark on a fitness program please consult a professional.  And please remember not to push yourself until it hurts.  This exercise program should be relaxing and enjoyable, not painful.  If you take your time, you’ll be touching your toes before you know it! 

If you have experience with yoga and have anything to add, please comment here.  I would love to hear your stories about changes you’ve noticed in your own body or other ways yoga has helped you.

Check back on Monday for Cross Training for Equestrians Part 2.