Fitness for Horse & Rider

All athletes require a well-balanced training routine. A routine that includes a dynamic warm-up to warm up muscles to prevent injuries, specific and effective conditioning exercises, a cool-down regimen and a post-workout recovery routine.

Equestrian athletes and their equine partners are no different!

In the recreational horse riding world, there has always been more focus on horse fitness levels rather than rider fitness levels, but studies have shown that athletes that engage in consistent cross-training out of the saddle perform at a higher level than those who do not.

Because horse riding is a full-body sport, it is crucial that we train our bodies as a whole so that we can be the best athlete that we can be for our horses. An effective rider fitness program should incorporate cardiovascular endurance training, full body strength training, core strength and stability training, mobility training, and flexibility training.

Both rider and horse fitness routines have a lot in common and it’s crucial to be able to balance both so both riders and equine athletes can perform at their highest level and be mentally and physically sound!

Here are some ways horse and rider training routines are similar and some products that can aid in a well-balanced fitness routine for both equestrians and their equine partners!

Warm-up

Both rider and horse require a dynamic warm-up before participating in any type of exercise. Dynamic warm-ups are warm-ups that require movement, so instead of static stretching and holding a stretch position and not moving, we want our warm-up to be active! The purpose of a dynamic warm-up is to get the blood flowing in our body so that our muscles get warmed up and can help us prevent injuries during our workout.

Think about your muscles as a rubber band. If you stretch a cold rubber band, it snaps easily, but warming up a rubber band allows it to become more flexible and stretchy and the same theory applies to both our muscles and our horses’ muscles!

Before I work out, I do a warm-up that is specific to the type of workout that I am doing that day. For example, if I am doing a lower-body workout, I will focus more on dynamic warm-ups that target the lower body.

For my horse, our dynamic warm ups always include at least 5-10 minutes of walking on a loose rein before we move on to our training session. Even when lunging, I always make sure to have my horse walk on the lunge line in both directions before we start trotting and cantering.

On colder days when I really want to increase blood flow and warm up my horse’s muscles before our warm-up, I use the Horseware Ice Vibe boots vibration mode on all four legs to really boost circulation throughout his body. Using the boots before riding prepares my horse for his training session by increasing blood flow to his tendons and ligaments which can help prevent injury.

Conditioning

Once you are warmed up, it’s time to work out! One tip that I always remind my clients about exercising is that the amount of perspiration does not determine whether it was a good workout or not! A lot of factors affect the amount you sweat during exercise, for example, the humidity level, the temperature that day, the type of exercise you are doing, the type of clothing you are wearing etc. (Personally, I enjoy wearing workout clothes that are breathable and comfortable and that doesn’t restrict my movement while I am training. An extra plus would be riding pants that I can wear in the saddle and at the gym like the Horseware riding tights!)

The same goes for your horse too. If your horse is dripping in sweat after a ride, this doesn’t necessarily mean that he had a really good training ride. The sweating could be a result of mental stress, the thickness of the saddle pad, and the list goes on!

One indication of a good workout is how you feel on the inside after the exercise session. Workouts are supposed to leave you feeling energized and feeling “pumped”, as movement boosts your feel-good hormones (endorphins)!

Cool Down

The purpose of a cool down for both horse and rider is to bring the heart rate down to pre-exercise level, prevent injury and reduce muscle soreness.

When you stop exercising immediately without allowing a period for your body to gradually cool down and for your heart rate to gradually get back down, this causes your blood pressure to drop and can cause lightheadedness!

Cooling down after a workout also allows our body to reduce the amount of lactic acid build-up which can lead to muscle cramping and prolonged soreness.

A good way for equestrians to cool down after a workout is to spend 5-10 minutes doing some workout-specific stretches. If you did a lower-body workout that day, end your workout with lower-body stretches! As for horses, you should walk your horse on a loose rein for 5-10 minutes after your ride as a cool down to bring his heart rate back down!

Post-Workout Recovery

After your entire training regimen is complete, the post-workout recovery process is crucial for both riders and their equine partners. Especially in the cooler months, it is highly suggested for you to put a jacket or warm clothing on right after your workout.

If you just finished your workout at the gym wearing a tank top and it’s drenched in sweat, stepping outside in the cold without a jacket will cool your body too quickly and drop your core temperature suddenly, which can put you at a higher risk of catching a cold and also strains your muscles. As mentioned above, the purpose is to cool down gradually and this is an important step in your post-workout recovery routine.

The same goes for your horse! In the winter months after a ride and your horse is sweating, we need to put a cooler on them to help aid the drying process. Coolers help the horse from catching a cold and the theory is more or less the same for why we need to put a jacket on after our own workouts! The moisture-wicking fabric from coolers helps a sweaty horse dry faster, but at the same time keeps the horse warm while their heart rate gradually gets back to pre-exercise level. My go to is the Horseware Airmax Cooler during the colder days, and the sport cooler for the warmer months.

Jamie is the founder of Haybales and Barbells, a fitness for equestrians company that helps riders all over the world become stronger in and out of the saddle. As a certified personal trainer, recreation therapist, and lifelong equestrian, Jamie’s passion is to promote the importance of cross-training to horse riders in order to be the best athlete that they can be for their horses. When she’s not at the barn or the gym, you can find Jamie at home with her husband and two rescue dogs! Follow her on Instagram at @haybales.barbells.