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5 ways for the equestrian athlete to stay healthy at home

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  • How do exquestrian horse riders stay healthy

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    04-29-2011, 09:25 PM
  #21
Weanling
Quote:
Originally Posted by MHFoundation Quarters    
I think the horses may get a day off tomorrow so I can drive 90 miles to the nearest Whole Foods.
D: Whole foods is so good..... Thankfully we are neighbors LOL
     
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    12-11-2013, 08:22 PM
  #22
Foal
I agree with all!!! I just don't think I can give up my coffee, I have severe chronic migraines and the caffeine kicks the edge off and helps me focus. But other than that I think I found my new training plan!
     
    12-19-2013, 12:32 PM
  #23
Weanling
Wink

Yes, thanks for the health boosting tidbits! Although with no. 2, would you not agree that the exercise physiology field is vast and complex? I am including a link to Dr. Len Kravitz's article on cortisol and exercise physiology. He is an excellent researcher and I recently attended one of his presentations.

Role of Cortisol in Concurrent Training

"Recently a task force of scientists selected by the American Heart Association (AHA) introduced the 2020 U.S. 'Impact Goals' for cardiovascular health and disease reduction (Llyod-Jones, 2010). Ideal cardiovascular health includes four health behaviors (non-smoking, BMI <25 kg/m2, physical activity {150 min/wk of moderate intensity exercise or 75 min/wk of vigorous intensity exercise or a combination}, and consumption of a diet that promotes cardiovascular health {emphasis on a low glycemic load, high fiber, high marine omega-3 fatty acid, high polyunsaturated to saturated fat ratio, and low trans fat content} and three health factors (total cholesterol <200 mg/dL, fasting blood glucose <100 mg/dL, and <120/80 mmHG for blood pressure)."- High Cardiorespiratory Fitness, Len Kravitz.

Working out for 4 minutes x 4 at high intensity may be functional for some, and aerobic fitness is still cumulative. At 16 minutes daily, vigorous exercise without a warm up or cool down could set up soft tissue or tendon injuries in some folks.
     
    12-19-2013, 01:06 PM
  #24
Yearling
Cortisol - interesting. I wonder if that's why I've turned into a skinny fat person.

In my mad attempt to lose a whole bunch of weight, I worked out like a maniac and cut my calorie intake in half. I lost the first 15 pounds without any problems, but the remaining 10 just don't want to budge.

I'm small now (not that I was ever really big) but I'm not firm all over like I was when I was 16.

I can do toning excercises for hours and it makes no visual difference. Maybe I've just been working out too hard?
     
    12-19-2013, 01:17 PM
  #25
Trained
If you are interested in more about the "short bursts of activity" thing, The Daily Hiit is a whole community based around free workouts in a bit of an open source type format, like Crossfit but was more accessible and definitely without the astronomical box fees.
Another thing to look into are programs like Insanity, P90X, etc..

And there's always the tried and true personal trainer.

I've noticed the biggest difference in my body when I ditched trying to get into LD running and started lifting and training in a style more towards the Olympic lifts. And bonus, my training sessions got a lot shorter, with a lot more impact. That being said, you do also need to balance any heavy lifting with a lot of stretching and muscle care. I also do hot yoga (which is amazing just by itself) and acupuncture/massage therapy to help my muscles stay healthy and build correctly.

Fitness is so important for athletes. We are starting to realize this with our horses and moving towards having them out in fields and getting them in the horsewalker and out for hacks, along with riding. But the riders also need to get on the fitness train. I like Adelinde Cornelissen's approach "Train Hard or Die"!!
     
    12-19-2013, 01:26 PM
  #26
Yearling
Quote:
Originally Posted by ~*~anebel~*~    
If you are interested in more about the "short bursts of activity" thing, The Daily Hiit is a whole community based around free workouts in a bit of an open source type format, like Crossfit but was more accessible and definitely without the astronomical box fees.
Another thing to look into are programs like Insanity, P90X, etc..

And there's always the tried and true personal trainer.

I've noticed the biggest difference in my body when I ditched trying to get into LD running and started lifting and training in a style more towards the Olympic lifts. And bonus, my training sessions got a lot shorter, with a lot more impact. That being said, you do also need to balance any heavy lifting with a lot of stretching and muscle care. I also do hot yoga (which is amazing just by itself) and acupuncture/massage therapy to help my muscles stay healthy and build correctly.

Fitness is so important for athletes. We are starting to realize this with our horses and moving towards having them out in fields and getting them in the horsewalker and out for hacks, along with riding. But the riders also need to get on the fitness train. I like Adelinde Cornelissen's approach "Train Hard or Die"!!
Interesting. I will look into that. Thanks.
     
    12-19-2013, 01:38 PM
  #27
Green Broke
P 90 x or Insanity (by the same people as P90X) are both AWESOME
     
    12-20-2013, 12:45 PM
  #28
Weanling
I've been weight training and teaching for decades...yes it does change your body composition in a positive way, but you have to lift heavy enough to really get results. Anebel, have you been doing cleans? They are amazing, a whole body exercise. Plus great for a anaerobic threshhold training!

You can *tone* but unfortunately if you don't lift heavy enough in your sets, you'll only be during endurance training, which is not a bad idea if you want to train for running, for example. When I was a serious rock climber I would train heavy for upper body and do high rep (endurance type) training for the lower body because I also ran long distance. Its great how you can mix and match your training.
     
    12-20-2013, 01:42 PM
  #29
Trained
Quote:
Originally Posted by livelovelaughride    
I've been weight training and teaching for decades...yes it does change your body composition in a positive way, but you have to lift heavy enough to really get results. Anebel, have you been doing cleans? They are amazing, a whole body exercise. Plus great for a anaerobic threshhold training!

You can *tone* but unfortunately if you don't lift heavy enough in your sets, you'll only be during endurance training, which is not a bad idea if you want to train for running, for example. When I was a serious rock climber I would train heavy for upper body and do high rep (endurance type) training for the lower body because I also ran long distance. Its great how you can mix and match your training.
I've unfortunately been sidelined with a host of medical problems for nearly a year :(
I'm just back trying to get to the gym as much as possible and get myself conditioned. I find it really hard not to push hard because I know what my body could do :( I find it really frustrating being stuck back just condidioning, conditioning, conditioning. Want to be back on the heavy lifts!! So then the gym is just work and I don't want to go without lifting, and if I do I forfeit walking for 2 days and then riding the training horses is fun when I can't post lol.

Those of you who are healthy - get your butts to the gym and lift heavy for me!! I swear you won't bulk lifting heavy and eating as much protein as you can get your mitts on. It's the best exercise for sure. Just make sure your form is good. Guys I lifted with made me do front squats in front of a wall until my back was straight lol. THAT is a core workout! Then bang out 50 roll outs with the wheelie dobber. It hurts to eat after!
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    12-21-2013, 10:14 PM
  #30
Yearling
Did my first HIIT workout today. It was pretty intense but I managed to stick it out.
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