| Beginner's Guide to Horseback Riding for Women
By Sheila King If you read Black Beauty over and over again as a kid or dreamed you were Elizabeth Taylor in "National Velvet" or begged your parents for a pony, you're probably still crazy about horses, and you are not alone. Horses and women have special affinity for each other (Lady Godiva … Mary Queen of Scots … Julie Krone). Few sports can match the exhilaration and beauty of horseback riding, which combines the grace of dance with the athleticism of skiing. And this is one sport in which women have taken the lead, representing over 80 percent of today's horse enthusiasts and riders. Opportunities for college-aged students to participate in this once-elite sport have increased as equestrian programs have become part of intercollegiate competition. But you don't have to be a college student to saddle up. Before you throw yourself into a saddle, you need to get educated. Check out the riding rings in your area. Find out what style they teach, Western or English? (Western burns fewer calories and is less technique intensive.) Find out what their fees are. What kind of gear do you need to get started? What condition are their horses in? Will you be able to ride the same horse every time? Can you afford the time and money required for quality time on a horse with an instructor? Be sure to check with your local university or college extension program, because many offer introductory courses through local equestrian centers. Detractors of horseback riding may think that the only one getting exercise is the horse. Not true. The average hour workout with a horse will eat up between 300-350 calories. You'll burn up another 150-200 calories in the half hour it takes to groom, saddle and clean the beast. Even carrying hay burns calories. An hour of horseback riding is comparable to walking/running 4-5 miles or bicycling 10 miles. Riding has other conditioning benefits. Posture improves because proper technique requires riders to develop strong upper back, abdominal and low back muscles. Legs become stronger as hamstring, quadricep and adductor (inner thigh) muscles adapt to the work of posting and jumping. Coordination and balance improve as the rider learns to adjust and control the movements of the horse. Reflexes are heightened as riders respond without thinking to changes in gait, jumping movements and unpredictable horse behavior. Muscle flexibility is required in the adductors (especially if you are riding a large horse!). Flexibility is also enhanced in the Achilles tendons and calves as you press your heels down in the stirrups. Your horse isn't the only one getting cardiovascular conditioning during a workout. Research indicates that riders will experience moderate increases in heart rate and respiratory rate while the horse is trotting and cantering. It takes muscles to control that horse and stay in the saddle! But don't rely on horseback riding alone. Each week, add three additional days of aerobic exercise such as walking or swimming (30-45 minutes each session) to further enhance your cardiovascular health and fitness benefits. What else can riding give you? The psychological plusses of developing a sense of achievement; building self-confidence; conquering fears; mastering self-discipline; practicing stress management; problem solving (also known as thinking on your "seat"); caring for and learning about a magnificent animal. To get the most out of your horsing around, you must be sure to follow proper safety practices. Buy and wear an approved helmet, use a well-fit saddle to prevent low-back pain, and wear boots with heels. Other safety measures that have been shown to decrease risk of injury are better rider instruction, knowledge of horse behavior, warming up and working with an expert trainer to practice falling safely from the horse. To enhance your riding technique, you should definitely maintain a well-rounded "on the ground" fitness program by including the following equestrian-specific strength and flexibility exercises: Dumbell Bent-Over Supported Rows: strengthens latissimus dorsi, rhomboids and biceps — needed to maintain "shoulders back" posture Push-ups: strengthens deltoids, pectorals and triceps — used to mount and move the horse in stalls and trailers Dumbell or Barbell Squats: strengthens gluteus maximus, quadriceps, hamstrings and spinal erectors (back muscles) — used to mount, post, maintain proper seat during jumping, trotting and galloping Adductor (inner thigh): Strengthens inner thigh muscles which are used to keep you on the horse Trunk Curls: strengthens abdominal muscles used to support the spine and prevent hyperextension of the back during riding Leg Extensions: strengthens erector spinae (back muscles) used in maintaining upright posture and supporting the spine Calf Stretches: increases the flexibility of the calf muscles and prevents tightness in the Achilles tendon — stretched when riding in the "heel down" position Adductor (Inner Thigh) Stretch: increases the range of motion in the groin, stretched when riding astride the horse Happy Trails … |
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