Rider Fitness - targeted for riding

Rider Fitness - targeted for riding

What you can do to become a rider more effective

Part # 1 – cardiovascular capacity

There are many things each of us can do on a regular to improve our riding and better basis our horses. You do not need much equipment or expensive gym memberships, you need just a few minutes every day. It is a good idea to consult your doctor before starting an exercise program, and it is imperative that do you if you have existing health problems.

We all know how it is important to properly exercise our horses, but we often overlook ourselves. Riding, regardless of type, is a very physical sport and requires stability and great muscle control. In this article, I will show some basic guidelines you can follow to improve your cardiovascular health and your horses?.

The first element to any exercise program is cardiovascular capacity. There are several forms of cardiovascular activity, including some riding. A good rule is if you feel Wo or out of breath while riding, you probably need to improve your cardiovascular capacity. Of course, all horses are different and some require that work you hard that others, however, if you are tired in 15 minutes or less and riding moderate, you should consider supplementing your riding with other cardiovascular activity. Some examples of alternate activities; power walking, running, cycling, swimming, skiing, hiking and much more. When they participate in these activities, you can control how hard you work a number of ways. First of all, you can take your heart rate, for a moderate activity, must be between 70 and 85% of your maximum heart rate. You can find your maximum heart rate from 220 if you are male and 226-if you are female and subtracting your age, and then multiplying by your zone heart rate target (70-85%).

Methods of measurement of cardiovascular activity:

(1) Heart rate

Ex: Woman age 30 years exercising at a moderate level of 70 to 85% of maximum heart rate
Impulses taken on the wrist or neck more than 60 seconds.

Max - age = max HR, x % = heart rate zone

226-30 = 196 x 0.70 = 137 beats per minute

226-30 = 196 x 0.85 = 167 beats per minute

(* male use 220 as max)

137 - 167 bpm would be the area of heart rate for this person.
Another easier way, although less precise, is the perceived exertion scale.

(2) Perceived exertion

This method uses a scale of 1-10 with 1 being very easy and 10 being very difficult. For example, 1 could be based on the sofa and 10 would be a full sprint.

1 2 3 4 5 6 7 8 9 10

very easy-> easy-> moderate _ > difficult

Using this method you ask yourself "How am I work hard?" and you should be the subject of a 7 or 8 on the scale.

How many times do I need to exercise?
The minimum recommended by Health Canada is 30 minutes of moderate (in your heart rate zone) 3 times per week activity. Now it is just a guideline, and according to your riding goals and how you feel in the riding, you need to do more or less. Don't forget that your district may also count as part of this time, i.e. If achieve you a heart rhythm in your training (70-85%) while the riding area.

I suggest once more, if you want to be able to ride longer without becoming out of breath, you increase the cardiovascular training that get out you of the saddle. You can set up five days a week, but perhaps you are not riding effectively? For example, if you added 1 day of another activity see you and feel a difference in your daily rides!
A suggestion, if you have your constituency as cardiovascular training time, and you do not know how hard you work, try to wear a heart rate monitor. It is sometimes difficult to verify your frequency heart while on your horse a heart rate monitor displays easily for you. I will discuss this subject more in detail the next time!

Summary

Cardiovascular health is just as important for you and your horse. Mount effectively, we need to be shaped and riding often alone is not sufficient. As the runners, we all have different goals and aspirations and our fitness programs should reflect their! There is no ?one that universal all? when it comes to riders or fitness rider, so we each need to assess our individual needs and that of our horses to build sound fitness programs that are as unique as we are all!

Written for www.ccriderss.com [http://www.ccriderss.com]

Related posts of Rider Fitness - targeted for riding Visit equestrian college program.