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A Horse Rider's Health Standards

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    04-26-2011, 10:50 PM
Green Broke
What do you guys do for exercise that keep you at your best?

Weight lifting, sprints, jogging, and power walking. Weight lifting is great for the leg muscles and helps maintain two point. I find parallel squats to be the most helpful. Sprints are great cardio; run full out for 50 yards, catch your breath, and run back. I do this around 10 times. Jogging is nice for endurance, as is power walking. Also, running up stairs is good for cardio and leg muscle.

Stretches are important. I stretch every night to keep myself flexible and supple. It minimizes aching in the saddle and keeps you from pulling muscles.

What kind of diet do you maintain?

I eat what I want; I just try to eat small amounts of it. A slice of cake is fine if it's just a slice, etc. I try to stay away from sugars and red meat, but otherwise my diet isn't very controlled.

Any special vitamins or routines?

I walk every night and stretch every night. This is important, because if I don't do something constantly, I fall out of habit. I do sprints at school during PE and lift whenever I have access to free weights.

I also ride daily, weather permiting. 25% walk, 50% trot, 25% canter. Sometimes with less canter and more walk, depending on how my horse and I feel that day.
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    04-27-2011, 07:43 AM
I'm trying to lose weight as well! So far it's been working...skiniest I've ever been in my life!

*Switch between DDR and Zumba (dancing) depending on what I feel like.
*Horseback ride about every week.


Nothing special...portion control is key as someone else said. Make sure to read labels on stuff and eat in as much as you can. The calories from fat on a label when multiplied by three should be less than the total calories I think. (My rule of thumb is that if it's a little over it's fine. If I was strict I would never be able to eat most anything processed lol).

I start exercising at 4:50 every week day and I take the weekend off (usually not a problem as I get out on the weekends).
    04-27-2011, 08:30 PM
Originally Posted by Brighteyes    
Stretches are important. I stretch every night to keep myself flexible and supple. It minimizes aching in the saddle and keeps you from pulling muscles.
Just curious, what stretches do you do/recommend?
    05-02-2011, 07:43 AM
I walk or cycle or mixture for 8 km/5miles a day. I pooh pick my field everyday, I work on my feet for about 6 hours a day. I do stretches with my balancing ball. I do about 30 mins of that and occansionally I use my boxing on the wii.
My diet is toast in the morning, lunch is normally a cuppa soup and bananna, and dinner tends to be a proper meal.
I take cod liver oil and centrum complete everyday.
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    05-02-2011, 08:12 AM
Im 15, and I run 3km every wednesday and sunday. I've gotten lazy :/ haha I clean stables/paddocks at an agistment place and then do my own horses before school and ride after school, So I can't be botherd doing much anymore. I use to sprint about 1200mtrs then do 15 push up and sit ups and 9 sets of 3 45second 100mtr build ups and then do a 400mtr cool down but that was crazy and I was freaky fit. Now I die with 3km. And of course I ride 2 horses the days I don't run. I sometimes go to the gym and do a spin session or go to the pool and do laps, but I cheat and do my best stroke, butterfly. I don't go to the pool often as I find it too easy But when it comes to food, im hopeless I love eating. And lord if there is chocolate I can't help but eat it. I bad for bueno choccy! Haha the creamy stuff in the middle is to die for! :P yum!
    05-02-2011, 08:27 AM
I usually run 2-3 miles per day (sometimes I skip days especially weekends). While I'm at school (boarding school) I eat a mostly vegetarian diet.
    06-19-2011, 08:29 AM
Riding does help to get and keep you in shape... So maybe a few riding lessons now, even though you think you should wait until next year.
    06-20-2011, 11:34 AM
I hate running and I hate salads. I work in the office three days a week and I only ride one horse right now so staying fit is tough for me. The other 4 days of the week I will usually be doing barn chores which still isn't enough and can get very tough on my back. I try to spin and do yoga at least once a week but it can get tough when I'm training or competing out of town. At that point I might break down and walk, or if I'm really smart I bring my road bike with me and find a nice road to ride with lots of fun hills.
As far as eating I hate salads. They make me gag. I might choke down one a week but otherwise its soups, veggies, fruit and nuts mostly. I'll eat all my crabs in the morning with oatmeal or a bagel for breakfast. I fall off the train very easily when I start to feel sick though. I usually get migranes in the office and then I have a hard time doing any training. Right now I am desperately trying to get leaner fast for my comp next weekend so no junk this week! And tons of water!
As far as vitamins go I just drink lots of lactose free milk for calcium and I love bananas so potassium isn't an issue for me. Last year I cut out all eggs and red meat because of high cholesterol.
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    06-20-2011, 02:14 PM
Green Broke
Originally Posted by Moonstruck    
What do you guys do for exercise that keep you at your best?
I am a runner, although have slacked off considerably (OK entirely) since I moved to the States from Oz. Just getting back into running now after 18 months and hoping to compete in a half marathon by the end of the year (13miles/21kms). Back to the beginning in my training ugh, so I am building up with several 3 mile runs during the week and then a longer run on the weekend. At the moment it is just 5 miles on Sat and a slow 2 miles on Sunday. Over the next few months the weekday runs will slowly increase to 5 miles and the weekend runs will be 8-10 miles on the Saturday and a slow 4 mile on the Sunday.

Used to do a LOT of martial arts which does wonders for core strength and body control, amazing for all things equine related! I haven’t got back into that since moving either, too many exciting things to see and do here to worry about being super fit anymore ha ha.

Originally Posted by Moonstruck    
What kind of diet do you maintain?

I have a hard time eating anything at all before 2pm which is terrible for my metabolism I am sure. Unfortunately I just can’t do it, it makes me sick, sometimes I can force down some oatmeal or natural yoghurt but that’s about it. Unless I am hungover, then EVERYTHING is on the menu in the morning, the more grease the better. Generally I eat a lot of tuna, chicken, tofu, fruit and vegetables. I am not a fan of bread or pasta so rarely eat either. If I need something really satiating I love brown rice. I refuse to buy ice cream at all because I love it so much and have zero self control. The last time I bought a tub of ice cream was in 2006 and I polished off the entire thing in one night. Hence the self imposed ban on ice cream. Essentially, I eat when I am hungry and I try to be organized so that I can eat freshly prepared food, fast food makes me ill so if I haven’t prepared something I am somewhat limited with food choices. I love to cook and bake (last nights effort – fat free banana and date loaf: YUMMM) and will generally make everything from scratch so I know exactly what I am eating, what has gone into it and how fresh all the ingredients are.

Now that I have made myself seem overly healthy I just want to add that I LOVE chocolate and sometimes I eat enough kolaches/donuts in one sitting to feed a small army. It makes me sick but I do it anyway. Oh and Tex-Mex is the devil but I LOVE it, ‘spesh washed down with a coupla margaritas.

Originally Posted by Moonstruck    
Any special vitamins or routines?

I take a multi-vitamin every day and I drink 1L of water when I wake up every morning. I try to eat three different types of fruit every day (today it will be an apple, strawberries and grapes) and when I cook I like to have vegetables of at LEAST three different colours, preferably four in the meal.

Originally Posted by Moonstruck    
I'm on a misson to lose some weight so that I can be ready to get in a saddle by next year! SO I need some tips and tricks :) Don't be shy!
As for losing weight, I have a 10 pound fluctuation which I am OK with, sometimes I am at the upper end, sometimes I am at the lower end. I have a pair of jeans I bought when I was 18 and if I don’t fit into them I know it is time to shape up ha ha. I don’t do the crazy dieting thing, all I do is drink more water, eat more fruit/veg and cut out snacks after 8pm. Usually the weight gain is from doing the opposite of all three things.

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