Improving Your Ride Through Diet and Exercise - Essentials for Every Equestrian
Part 2 – Exercise – You Want Me to do What?
Now that we’ve got your body utilizing the foods you eat more effectively and efficiently, it’s time to shift the focus to exercise. I’m sure you’re probably thinking, “How much more exercise do you want me to do? After all, I have a 1500 pound resistance band, total body workout 3-6 times per week.” Yes, this is probably true for most equestrians, but after doing the same thing over and over again, our bodies plateau. We need something more to take us to the next level. Just like our horses, we need to introduce new “moves” to enhance those we are already performing. It is for this very reason that we should consider cardio-vascular workouts, muscle strengthening and toning, and stretching exercise programs. As we grow older, the need for additional exercise becomes more necessary because it takes more for us to maintain what we have. Our metabolism changes, our muscles lose their elasticity and our stamina decreases, but these can be slowed with the appropriate exercise program in conjunction with a well-balanced diet (see Part 1).
How many times have you been told “heels down,” “toes forward,” “use your seat and hands independently,” or “BREATHE!”? Have you ever looked at riders at the top of their game and wonder how they can sit a horse’s big working trot? Yes, some of that comes from hours in the saddle, but it also comes from a well defined exercise program. Many top riders participate in a daily exercise program in addition to their riding time. They use Pilates, Yoga, Cardiovascular programs and strength training programs to help them prepare their bodies for the rigors of riding. Pilates is excellent for developing your core muscles. Without a strong core, it is all but impossible to keep from being bounced out of the saddle in the sitting trot. Yoga focuses on a combination of breathing and stretching exercises that will keep you at the top of your game for many years. A 20-minute yoga workout daily 
will improve your stamina, posture and overall mental health. It will also help you to learn how to use each part of your body independently. Cardio workouts develop lung capacity and decrease your working heart rate. Both are extremely important, especially when performing trot and canter work. Strength training helps to ensure that your muscles are prepared for the resistance workout you perform each time you set foot in the irons. By comparison, equestrians are some of the strongest athletes. This is due to the 1100 plus pound resistance band that we work with. Horses are powerful creatures. Teaching a horse to carry himself on the bit and shift his weight to his hindquarter requires a significant amount of strength on the part of the rider. A regular strength training program will help eliminate unnecessary strain on your muscles when you are in these situations. As an equestrian, you are miles ahead of someone who doesn’t exercise at all. Riding is a total body workout that promotes strength, stamina and mental health. It is also extremely taxing on the body. Participating regularly in an exercise program that combines core strengthening, cardio enhancement and self awareness will help take your dressage to the next level.
As equestrians, we are always looking for ways to improve our riding. Dressage riders are especially fanatical about perfecting their riding. While we are always looking for ways to keep our equine partners at the top of their game for longer periods of time, what about ourselves? The active lifestyle of most equestrians leaves little time for our own health and well-being. We believe that our passion is enough for us in terms of exercise. The occasional shared carrot or apple is our attempt at a healthy diet. Our diet and exercise program impacts our horse both directly and indirectly. As the saying goes, “It takes two to tango.” In order for the partnership to work, we must take an active role in our own health and well-being. In this way, we can help, rather than hinder, our hardworking dance partner. Diet and exercise are an integral part of any elite equestrian’s life. It allows us to look and feel our best. The result is a more balanced and harmonious relationship between horse and human where optimal performance is attained.
Don’t leave your health to chance. Take your riding to the next level through a diet and exercise program designed specifically for you. You’ll notice a difference in your riding guaranteed.
Please note – you should consult your physician before starting any exercise program. If you are uncertain on how to get started, you may also want to contact a certified personal trainer, exercise instructor or dietician.
In The Moves -
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Walk Defined
A clear "four-beat" gait with footfalls following one another. This gait has a clear, even rhythm as the feet land and take off. There are four variations of the walk - collected walk, medium walk, extended walk and free walk.
How to Execute the Walk
Start at a halt
Tighten abdominals and deepen the seat.
Keep upper body straight
Close both calves on the horse's side
Maintain rein contact, but yield slightly
Relax seat and calves
Follow the movement at the walk
Notes:
If the rider imposes too much in the walk by restricting with the hands or trying to force overstepping, the horse will lose the purity of his gait. This can be detrimental given that the walk is the only movement that consistently holds a co-efficient of 2 from the Training Level through the Grand Prix in dressage tests.
When the horse is walking, the rider's hands to move with the horse by maintaining elasticity in the elbows. As the horse's head moves forward and down, the elbows should open. When the horse's head comes back up the elbows should close. This allows for a consistent, soft contact with the horse's mouth. Thus resulting in a fluid, pure walk where the horse is swinging through the back.
Purpose of the Walk
To relax the horse after exertion.
To provide a slower rate of speed when learning new movements.
Common Errors in Execution
The horse jigs or prance.
The horse walks laterally (both feet on the same side moving instead of opposing sides).
The rider restricts the horses movement with a rigid hand.
The rider tries to force overstepping.
The horse lacks energy and drags his toes.
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