Getting tired while galloping around the cross-country course? Here is a quad and glute set that will make you feel like you’ve done a full workout in just a few minutes and improve your balance and stamina in the saddle!
 
If you think about it, when you’re in a saddle trotting and cantering around with jumping length stirrups, you are effectively doing a whole load of pulsing squats. And it gets tiring!
 
Start with a short warm up such as a walk around the block, a jog on the treadmill or some on-the-spot running to get your blood pumping.

​The most regrettable loss is the loss of freedom ( not my original words) 
The freedom to walk, to run, to ride a horse, to dance, to travel etc.
Do whatever you must to prolong 'freedom.'

Pilates is an evidenced based ,functional, holistic way of exercising. Although some of the equipment has been adapted for the 21 st C the fundamental principles of Joe Pilates 'theories have remained the same. I believe in these principles and have embraced the science and adhere as closely as possible to the execution of these exercises.

Pilates has helped ease me into the next phase (dare I mention old age) of my life and I believe my physical strength and agility has influenced and improved my mental outlook. Too bad about the wrinkles and sunspots, just watch my open leg rocker and upstretch combo.

What a year we’ve had so far! We’ve been flat out at home with horses in training and lessons, as well as taking the team all around the state for events. It makes for long days, and plenty of trips to the physio, but it’s totally worth it!
 
My partner, Portland, and I are lucky that while it’s really hard work, we get to work together day-in-day-out, doing what we love. We enjoy it, but it’s definitely not for the faint hearted! A typical day starts at 5am with a walk, pilates or a session on the bike to make sure we always stay fit and strong. Our walks include taking the dogs, and usually a horse too! We’ve found it to be wonderful exercise for the horses and a brilliant way to get them fit – especially as their legs get a little older. Breakfast is next – usually rice or buckwheat with plenty of fruit and sweet potato to keep us going all the way through ‘til lunch time!
 
We usually teach 3 or 4 lessons each in the morning and a couple in the afternoon so depending on our lesson schedule we’ll make a plan for the horses we need to work, pairing up the rides we’ll do together, and the horses that require both of our attention (such as foundation trainers) so that we get through them all in good time. Our list of horses usually includes two or more foundation trainers (horses being broken in), a couple of horses in re-training for problem behaviours, a couple of dressage horses, the eventing team and Portland’s own dressage horse.

​Before I begin my blog, I will ask you to do this… Describe yourself in a few words or sentences. Your self image impacts on how you treat yourself. And that changes the way that other people see you.
I describe myself like this: I am an athlete. I eat,  drink and exercise accordingly. It gives me boundaries but it also gives me boundless scope. I choose to see myself in this way and so I live and work accordingly.
 
A typical  Wednesday :

I was struck down at 10.45 on Sunday 15 th May. About 10 mins into my run on the soft sand I suddenly felt the need to sit down and within seconds I couldn't move my left arm and leg. I looked at them in disbelief and knew immediately what was happening to me and that early intervention is critical.

Luckily my voice didn't fail me and I yelled and screamed 'Help'  for some minutes. Someone eventually heard me and next stop was Bunbury Regional Hospital.

In the ambulance I willed my arm and leg to work and after about 15 mins I was able to wriggle fingers and toes. The rest of the day was spent in ER undergoing all possible tests. 

I was still filled with total disbelief that I had suffered a stroke. I felt humiliated and cheated. Personal trainers, Pilates and Spin instructors don't have strokes. But they do!

​As we discussed last week when we talked about stretching (and how we should all do more of it), it’s pretty important that before we even put a foot in the stirrup as a rider, we prepare our bodies for the task at hand with a dynamic warm-up.
 
Being in the saddle involves using muscles outside of their natural alignment and creates unique tensions that tend to lead to stiffness in riders. The best thing we can do is to prevent this tension building into a more significant issue by remembering that we are athletes too!
 
As well as exercises to increase suppleness, it is important to also include a cardiovascular warm up prior to getting on the horse. Given the incredibly high heart rate levels that can be attained while riding - particularly for those who have an intense session planned (galloping, jumping) – and the need to use global and accessory muscles to their maximum, increasing the heart rate gradually is particularly important for injury prevention, as well as getting the most out of the ride or training session.

​We all know there are good reasons for doing exercise. As well as maintaining fitness there are long term benefits associated with cancer, diabetes and cardiovascular disease.
 
Maintaining muscle mass and bone density are a safeguard in an aging body. A certain amount of pride / vanity helps with motivation.
 
I live in a 76 yr old body, I bruise easily, have wrinkles and sunspots and do a 'crossword' after lunch. But I take no medication, no pills or potions of any kind. In that, I am an exception, but the reasons are not exceptional.
 
My weight and body fat are below average and I exercise 6 days a week -
only for 30 or 40 mins a day. I beat a hasty path to my physio if I feel something is not right, an injury at any age is a setback, but in old age it can soon become permanent.
 
Time or lack of it is the reason most people use for not exercising consistently. Not knowing what you are doing and the cost of joining a gym are others.

In order for the muscles in the rider’s body to work at their optimum capacity they need to have a full range of motion.
 
Riding involves using muscles outside of their natural alignment, and requires unique tensions that create stiffness in riders. I think the key for riders is to be proactive – keeping muscles in good condition rather than waiting until you have a problem.
 
Adductors, glutes, hamstrings and abdominal muscles all play a large role in stabilising the rider when in the saddle and, as such, need to be sufficiently developed and supple in order to work effectively. If these muscles are either under-developed or have a limited range of motion the rider will often rely on the muscles in their back (on either side of the spine), which is almost always very problematic and can even cause severe injury to the soft-tissue in the spine. 
 
The back muscles are used in extension of the back (hollowing the back) and stabilising the torso. However, these long back muscles are not directly attached to the vertebrae in the back so they cannot effectively stabilise the spine. This is where the abdominal muscles come in to play. Over-active or tight back muscles can limit the ability of the ‘core’ or abdominal muscles to work in stabilising the spine – an important role if the rider is to sit quietly on the horse and not do lasting damage to their vertebrae.

 One of the major goals as a rider is to find the correct physical and mental place so that we are able to function as one with the horse, giving ourselves the optimum chance of maximising the horse's ability. For years the focus has been on the horse and training it to perfection, which is extremely important, but the simple fact is that for the horse to produce its best results the horse requires the rider to help it.
 
British Performance Coach, Jon Pitts, points out that at the highest level, riders do not force or fight their horse, they work with it and do everything they can with their bodies to enable the horse to be at its optimum. The obvious things like greater flexibility, cardio fitness, reaction time, balance, muscular strength and endurance come to mind. But Jon points out that fit and strong body may still not be optimal if pelvic function, effective breathing control, balance and co-ordination are not in the mix. This is where body awareness becomes crucial.

As riders we tend to forget to treat ourselves as athletes – always prioritising the health, soundness and welfare of our equine partners. As the sport progresses rapidly into the modern era, there are more and more professional riders who derive their income from being at the top of the game. It is this increase in professionalism that has seen a shift in the attitude of the world’s top riders towards fitness. As the sport becomes more commercial, longevity is becoming more important to riders.
 
Sydney Olympian Amanda Ross confirms “we can actively compete at top level for a lot longer than athletes in most other sports. We need to help our bodies to ensure longevity in the sport.”
 
Not only will looking after our bodies as athletes help us last longer and suffer fewer injuries, it also makes us much more effective in the saddle.
 
British based Human Performance Coach, Jon Pitts, has based his whole business, Fit to Ride, on this idea and now conducts clinics throughout Australia and the world, helping riders learn how to use their bodies correctly and efficiently.
 
Since breaking her pelvis, Australian Olympic eventing rider Sonja Johnson has incorporated stretches and exercises - both on and off the horse - under Jon’s advice, while British and Australian eventers William Fox Pitt, Bill Levett and Lucinda Fredericks recognise the need to regularly stretch. The more adventurous, like British-based Australian eventer Paul Tapner and Dutch dressage rider Adelinde Cornelison, regularly like to challenge their balance and strength using a fit-ball to make sure they have what they need when it counts. 
 
To give you an idea of the stress riders’ bodies are under while riding, British Four Star Event rider Francis Whittington’s recent second place at the British Eventing Open saw a heart rate spike of 184 beats per minute and an average of around 130 beats per minute over the course of the 12 minute cross country.