Best exercises to improve fitness

[I<3Sleepy]

I was wondering what you all think is the best way to improve rider fitness, especially for XC? Currently I ride about 2 horses a day, 5-6 days a week so I know I'm getting the saddle time, what I really want are exercises to improve leg strength and endurance off the horse. I really don't like to run, so I try to walk as much as possible ( I live across the street from my barn and my horse is a pasture horse who lives a hike away from the barn). When I can I go out back and walk up and down the hills that I condition my horse on. I know I need more cardio, I'd like to finish XC NOT out of breath.

What has helped you the most? I'm open to exercise routines as well, I'd really like to get more fit in general. My goal is to do the Ocala T3D this fall and I expect myself to be as fit as my horse!:lol:

[lstevenson]

The plank for core muscles and the wall sit for leg strength. :yes:

[Jennjoslin]

I have found that biking is great, especially the hills, for cardio. I am only at beginner novice but am coming back from knee surgery. I live in CA in the mtns and biking has been amazing to quickly increase my cardio capacity. But, you have to do the hills, or bike fast!

[Merle]

I love my elliptical. I figure it won't ruin my joints like the impact may from running. It's also a different movement than running (I don't like to run either) but still gives you a great aerobic workout.

[JER]

If you want to get fit fast and don't have a lot of free time, the Tabata Protocol might be for you. It has some good science behind it.

Basically, the Tabata Protocol is an intense-but-short interval training method. You do a 5 minute warm-up, then do something -- run, bike, swim, jump rope, squats, jumping jacks -- at all-out effort for 20 seconds, then take a 10 sec rest, then repeat the interval 6 or 7 more times (20 sec hard, 10 sec rest), when you've done your 7 or 8 intervals, do a 5 minute easy cool-down.

The Tabata Protocol -- article (http://findarticles.com/p/articles/mi_m1608/is_5_20/ai_n6011850)

I<3Sleepy, your OP was about wanting to finish XC 'NOT out of breath.' Tabata intervals will help you with this. They're not easy, however, and require a fair amount of mental strength to finish the set.

(Medical Mike will hopefully weigh in here with some good suggestions for you.)

[glfprncs]

skip rope...and if you're a jump rope moron like me, get the 'Jump Skip' which is a ropeless jump rope with weighted handles.

[Brown Horse]

ooo I saw a book about this at Border's the other day. It was called The Rider's Fitness Program.

[Elghund2]

The real key is to find something that you actually like to do. I like to row, so I have a Concept II rower. Rowing works the core, cardio and flexibility.

[yellowbritches]

Something cardio (running, swimming, cycling, even just a good brisk walk is better than nothing) and something that strengthens your core. I ride 3-4 horses a day, plus all the other stuff that goes with having a 12 stall barn, and I still feel like I need extra help. I actually joined a really nice gym this week, mainly so I can mix up what I do when I go to work out. My bike is set up on a trainer at home for the winter...I've ridden it three times. WAY too boring for me to actually feel motivated! :lol:

[Bobthehorse]

I have found that biking is great, especially the hills, for cardio. I am only at beginner novice but am coming back from knee surgery. I live in CA in the mtns and biking has been amazing to quickly increase my cardio capacity. But, you have to do the hills, or bike fast!

:yes:

Biking also works a lot of the same muscles as riding, mainly the thighs.

Swimming is great cardio too, and low impact.

[yellowbritches]

Swimming is also good to keep you loosened up and limber. I have liked swimming, especially in the winter, as it helps loosen up tight muscles and keep my bad shoulder relaxed and moving freely.

[BritNativePony]

I love my elliptical. I figure it won't ruin my joints like the impact may from running. It's also a different movement than running (I don't like to run either) but still gives you a great aerobic workout.

Had to log another vote for the Elliptical! Oh my goodness... they are the best! Especially for people who can no longer run (I would fail a vet check with the knees I have). I find them a 'fun' sort of exercise, too. Plus, they have the added plus of not being outside, so rainy days don't count! I hope to purchase one this year.

Also, swimming is a wonderful aerobic exercise too.. but it's difficult for those who don't live in FL or who don't want to spend money on gym memberships. I was in the best shape of my life when I was on a soccer team, swimming regularly, and riding 5x a week.

[VCT]

I have bad knees but I got a treadmill that has shock absorption built in and actually you can adjust the degree of "cushiness." It also has an adjustable incline. My knees have not bothered me at all from using it. However, I did a aerobic workout dvd with my friend at my house a while back and even thought it was only 20 mins jumping around on my concrete floor made one of my knees swell up like a cantaloupe.

I got this rather than an elliptical because I like that I can change from a walk, speed-walk, jog, run.. change inclines, I can make preset programs with interval training, etc.

Anyways, I have been doing about 5-6 miles per day to increase my stamina and burn fat. I had to forgo it this week though because I managed to pull a muscle in my neck and it's been pretty painful.

[subk]

I bike and this winter I've been in the pool doing laps because spin class just got too boring. I've got lousy knees that hurt with too much short stirrup work (or stairs!) but biking goes a very long way to helping that situation. If I get off my biking routine for a couple weeks I can really feel it in my knees.

I started swimming this winter (something I did on a year round team as a kid) for the first time in a decade or so. Even though I was in pretty good shape it really took my cardio/breathing up a notch. What surprises me the most is how much improvement I've gotten in my core.

I really like how these two exercises compliment each other for riding. Swimming for over all fitness, core and breathing. Then the biking really focuses on the legs and all those muscles that keep your heel down as well balanced (which is core again!) There is something very similar to the strength, balance and rhythm it takes to bike standing up--especially in a spin class--and galloping.

[yellowbritches]

I bike and this winter I've been in the pool doing laps because spin class just got too boring. I've got lousy knees that hurt with too much short stirrup work (or stairs!) but biking goes a very long way to helping that situation. If I get off my biking routine for a couple weeks I can really feel it in my knees.

I started swimming this winter (something I did on a year round team as a kid) for the first time in a decade or so. Even though I was in pretty good shape it really took my cardio/breathing up a notch. What surprises me the most is how much improvement I've gotten in my core.

I really like how these two exercises compliment each other for riding. Swimming for over all fitness, core and breathing. Then the biking really focuses on the legs and all those muscles that keep your heel down as well balanced (which is core again!) There is something very similar to the strength, balance and rhythm it takes to bike standing up--especially in a spin class--and galloping.
Agree, 100%. Biking is a great form of exercise, and is a lot of fun (at least if you do it and actually cover some ground). I do both mountain biking and road riding, when the weather and day light are more cooperative. Amazingly, mountain biking is a great "practice" to riding cross country, as many of the principles that make for a good xc go also apply to riding your bike xc...the biggest one for me is if you "ride backward" at the obstacles, you are going to have at the best, an ugly ride, at worst a crash, you've got to set up, then ride forward...thankfully, I get that principle on the horse better than I do on the bike....I crash a lot on my mountain bike (and have some lovely scars to prove it!). :yes:

[medical mike]

From Biking (which IMO should be mainstay of CV program)
to
Planks
to
JER's Tabata (***must have good joints:winkgrin:)!!!)

That said though, you have to test yourself to get some sort of baseline from which to progress.
There is also a host of considerations that help shape the progression and exercise choice.

If you presently do nothing off the horse, and just wish to "to do something" (which might not be a bad option considering your riding schedule)
I would suggest the following under the assumption first competition is 6 weeks away.
Graduated bike progression for CV conditioning. I like JER's suggestion of sprint type training. Contact me off line and I'll walk you through that testing process..........

Strength training:
Conditioning for any joint pains first, building in "standard" strength training exercises on top of that. If you have these, best to ask a friend who is a rehab specialist on where to start. Fitness professional can then fine tune if rehab pro is not experienced enough.

Stability:
Straight and bent knee heel raise (of course my standard plug of not riding with heels down ever)

Slideboard Squeezes and waves for training ABD/ADD coordination

Standing Tube resisted chest press and row

and of course

Get yourself an appropriately sized exercise ball and learn proper torso activation (combo of hollowing and bracing). Think elevating your rib cage, shoulders and head back, etc......without holding your breath.

Make yourself a balance beam on edge, get some bungee's and you have pretty much all you will need for a very effective home gym (sans the people to help motivate you after all that riding!!)

So not that much too it, just requires some front end planning.

Regards,
Medical Mike
equestrian medical researcher
www.fitfocusedforward.us

[cranky]

If you have access to a gym, I highly recommend spinning classes. It's a wonderful interval workout packed into a relatively short period (45 mins). It will build your wind/endurance and your strength all at once. I took a lot of spinning classes when I was training for a marathon (about 9 years ago) and I really believe that it was a huge component towards helping me reach my goals. I wish I had more time these days, I would love to incorporate a few spinning classes into my week (I'm thinking of joining the "Y" just so that I can).

[yellowbritches]

I did "Yogalates" this morning and it KICKED MY ASS!!!! :lol: I had so much fun. It was funny to see how weak I am in some places, and how strong I am in others. Compared to others in the class, I have some great balance, but boy oh boy my legs were rubber when I was done. The nice thing is, though, all the kinks and knots are gone from my body. I'm going to try the spin class tomorrow night...I watched it for a few minutes today, and it looked like a good, sweaty time. :yes:

[Fence2Fence]

I use the Wii fit, which I like a whole lot because of the balance games, yoga, & strength exercises. It also provides biometric feedback, which I've found helpful. I also have a treadmill and walk almost daily.

[Lori T]

Anyone do pilates? My Malibu pilates chair arrived yesterday (cheaper on ebay than anywhere else). I am going to unpack it tonight. I cannot wait!

[scubed]

Something cardio, but with intervals or hills, so biking, spinning, elliptical (adding incline intervals), running, etc. all good, plus something for core. Pilates great, because that lengthening thing also great for the dressage, yogilates, or power yoga also are great. If you ride 6 horses a day, that might be enough, though many people who ride that many also do the other stuff.

[lucky dog farm]

I swim and snowshoe all winter. Man, I tell ya, walking in snowshoes works everything and boy will you sweat!!