Lesson Four
Resistance Training
Resistance training can
help you to lose body fat. It can also
help you to be stronger and increase your endurance.
Maintaining lean muscle
mass is essential for weight control. Like an automobile’s engine, the amount
of muscle that you have will affect the amount of fuel burned during exercise.
An automobile with a large engine will burn a lot of fuel while driving at 65
miles per hour on the highway. A body with a significant amount of lean muscle
mass will burn more fat during aerobic exercise than a similar body with less
lean muscle mass.
In addition, a body with a
significant amount of lean muscle mass will have a higher basal metabolism.
Your body’s internal organs require a certain amount of calories to function.
Activities such as breathing and digestion require calories to perform.
Increasing your body’s
metabolism through resistance training will increase the caloric requirement
during all activities including sleep, sitting at your desk, riding your horse
or performing your daily chores.
So, will resistance
training increase your muscle size so dramatically that you will no longer fit
into your clothes and suddenly you will look like you belong on the cover of a
muscle magazine? No! That type of body is very genetic and
requires an intensity and commitment to weight lifting that is well beyond the
scope of coverage in this course.
Men have 20 to 30 times
more of the hormone testosterone than women, which allows their muscles to grow
in size called hypertrophy. With a significant amount of resistance training
many men will increase their muscular size and definition along with increases
in strength and endurance.
Most women have much
less testosterone. Although some women have the genetics to increase their
muscular size, most will only experience increased definition along with
increases in strength and endurance.
As with aerobic
exercise, it is important to consult your physician before beginning a
resistance-training program. Any concerns should be thoroughly discussed before
beginning your resistance-training program.
If you choose to hire a
personal trainer, make sure that person is certified through a nationally
recognized organization and ask for references. Not all trainers who work for
fitness centers and gyms are certified and some may only have a limited amount
of knowledge in the fitness industry. Only a nationally certified group fitness
instructor should teach group resistance training classes.
There are many options
to choose from when deciding what will provide the resistance for your program.
Fitness centers and gyms offer a variety of equipment from machines to free
weights. Swimming pools can provide resistance from the water. Elastic tubing
and exercise balls are relatively inexpensive and can be purchased at
department or fitness stores.
It is not necessary to
purchase any equipment. Many household
or barn items can be used as free weights.
Weight lifting through
the use of one’s own body weight for resistance, called Calisthenics, can also
be very effective. Crunches, push-ups, squats and calf raises are all examples
of calisthenic exercises. Calisthenic exercises, like other weight bearing
exercises, will help to improve strength in the major muscle groups.
Whatever type of
equipment you chose, proper form should be maintained while performing each
exercise.
Standing exercises should always be
performed in a neutral position. Stand in similar position as you would while
sitting on your horse when he is standing still or at a walk.
To Place your body in a neutral
position:
1. Keep your head neutral and your neck
relaxed.
2. Your shoulders should be down and back.
3. Lift your chest.
4. Contract your abdominal muscles.
5. Keep your knees relaxed. Make sure they are
never in a locked position.
Proper breathing technique is also
essential to provide your working muscles with oxygen. Make sure that you
exhale on the concentric (shortening) or exertion phase of each movement.
Inhale on the eccentric (lengthening) or negative phase of each movement.
Never, ever hold your breath as this can increase pressure in your chest and
place excess stress on your heart.
The intensity of your strength training is
important for your safety. To reduce your risk of injury while exercising, it
is important to be able to perform a minimum of 8 repetitions (reps) per
exercise. If the weight that you are trying to lift is so heavy that you are
unable to complete 8 reps, then you risk the chance of injury to your muscles
and connecting tissue.
The intensity of your
strength training is also important for you to achieve optimal strength gains.
The maximum amount of reps for each exercise should be 15. If you are able to perform more than 15
repetitions per exercise then the weight that you are lifting is probably too
light for your ability. Optimal strength gains are achieved when the intensity
is between 8 to 15 reps per exercise.
It is important to
consider the amount of sets that you wish to do for each exercise. Most of your
strength gains will occur after the completion of just 1 set of 8 – 15 reps. As
your strength increases you may want to consider adding addition sets.
Generally, performing 1
to 3 sets of 8 – 15 reps per exercise is appropriate for strength gains.
Rest as needed,
approximately 1- 2 minutes, between each set. If the amount of time you have
available to exercise is limited it is best to perform at least 1 set of each
exercise.
Try to set aside 2 – 3
days per week for strength training on non-consecutive days.
Just as with your
horse, over-training can lead to injury.
Giving your muscles a
chance to rest between workouts will allow them to become stronger.
Upper Body Exercises
Let’s begin with
exercises for our upper body using a combination of calisthenics and
free-weight exercises. Free weights can
be purchased at your local department or sports store. If you choose not to purchase free weights,
many items found in the house or barn will do as a substitute.
Bicep curls– Stand or sit in a
neutral position. Hold a similar weight
in each hand, palms facing forward and arms relaxed by your sides. Keeping your
elbows at your sides, lift the weights up toward your shoulders, pause and lower
slowly to the starting position. This exercise can also be accomplished by
holding a broom handle with a shoulder width, underhand grip and 2 buckets of
water weighing the same amount hanging at each end. Be careful not to lean
backward when performing this exercise.
Tricep
extensions– Lie in a prone (face down) position on the floor.
Position your hands directly under your shoulders. Extend your arms fully without locking your
elbows and keep knees on the floor while keeping your body straight from your
knees to your shoulders. Do not allow
your back to arch. Have your elbows
pointing toward your feet and keep your fingertips pointing forward. Lower your body as far as you can, keeping
your elbows next to your sides, then push back up to the starting position. Be
careful not to let your head drop or allow your midsection to sag.
Shoulders – Stand or sit
in a neutral position. Hold a similar
weight in each hand with elbows slightly bent and arms at your sides. Raise your arms outward to the side until
your arms are parallel to the floor or shoulder height, pause and lower slowly
to the starting position.
Chest – Lie in a
prone position on the floor. Position
your hands slightly wider than your shoulders.
Extend your arms fully without locking your elbows. Keep knees hip width
apart. This exercise can be performed
for the beginner off your knees or for the advanced exerciser off your
toes. Keeping your body straight, lower
slowly as far as you can, then push back up to the starting position. Be careful not to let your head drop or allow
your midsection to sag.
Upper back – Lie prone on a
high bench or a couple of hay bales placed end to end. Hold a similar weight in each hand and allow
your arms to hang straight toward the floor.
Keeping your arms straight, draw your scapular (shoulder blades)
together, pause and release to starting position. This exercise uses a very small range of
motion. It is very helpful in improving
posture while riding.
LOWER BODY EXERCISES
Quadriceps, Hamstrings and
Gluteus Maximus – Squats.
Stand in a neutral position.
Position your feet shoulder width apart.
Descend slowly while keeping your hips back and weight centered over
your heels. Lower slowly to a maximum of
90 degrees of knee flexion or until your upper leg is parallel to the
floor. Never allow the angle of your
knee joint to be less than 90 degrees.
This exercise can also be performed against a wall. For the advanced exerciser, weights can be
held in each hand or the exercise can be performed on
one foot.
Gastrocnemius (calf muscle) – Stand in a
neutral position on one foot. Use a support, such as a wall, for balance. Rise up on your toe until your calf muscle is
fully flexed. This should feel like you
are trying to look over the back of a horse that stands one-hand taller than
you. Lower slowly and repeat. Change
legs and repeat the exercise.
CORE OR TORSO EXERCISES
Abdominal
Crunches – Lie supine (face up) on the floor with knees bent
and feet flat on the floor. Place your hands
by your sides. Visualize a grapefruit tucked underneath your chin. Do not drop
your chin toward your chest or allow your head to extend backward. Raise your head, shoulders and upper back off
the floor by contracting your abdominal muscles while moving your hands toward
your ankles. Lower slowly and
repeat. This exercise can also be
performed with your arms crossed over your chest or with your hands placed,
unclasped, behind your head with elbows out to the side. If you choose the more advanced exercise of
placing your hands behind your head, be careful not to pull your head to your
chest when raising your body.
Erector Spinae (low back) – Lie
prone on the floor with your hands clasped under your forehead and elbows out
to the side. Keeping your feet on the
floor and your hands against your forehead, raise your head, shoulders and
chest. Pause and return to the
floor. This exercise must be done slowly
and smoothly. If there is any back pain
or discomfort, discontinue exercising immediately and consult a physician
before attempting this exercise again.
These are basic body exercises using body weight resistance and free
weights for the major muscle groups.
They are low cost and require little to no equipment. All exercises
should be performed through a full range of motion with controlled speed of
movement and continuous breathing.
Every body is different
and no specific exercise program is perfect for everyone.
It is important to
be able to perform a minimum of 8 repetitions (reps) for the upper body and 15
repetitions for the lower body per exercise. If the weight you are trying to
lift is so heavy that you are unable to complete the minimum reps, you may risk
the chance of injury to your muscles and connecting tissue.
When beginning an
exercise program it is always best to err on the side of caution. Overexertion or over-training and/or poor
form when lifting can lead to injuries.
Consult a certified exercise professional whenever questions arise.
Click
here for a strength training log.
Your Decision
In the end, this
is your decision. The quality of your life and the relationship that you have
with your horse depends on whether or not you are ready to take charge of your
health and fitness level.
You have developed a health maintenance
program for your horse.
You have implemented a
consistent and beneficial exercise program for your horse.
You have insisted your
horse be provided a healthy, nutritional diet.
Now it’s time for you!
You have the tools to determine if your weight is correct for you.
You know your S.M.A.R.T.
goals. You can develop your own healthy
eating plan based on your lifestyle without dieting.
You know how to burn calories by making small changes to your
daily routine and you understand the benefits of aerobic exercise.
You know that resistance training will increase your
metabolism and improve your strength and endurance.
You WILL improve
your riding skills and take your horse to a higher level of performance by
achieving your personal best.
You have the tools to
be Fit To Ride!
Assignment:
Design an
appropriate weight lifting program for yourself.
Explain, in
writing, if you are choosing to maintain the strength that you currently have
or if you are hoping to increase your strength and why.
Discuss the
reason that you chose each exercise for each body part, and
explain why you think that exercise will help you for equestrian related
activities.
Include the
number of sets and reps that you feel is right for you. If using free weights
or machines, explain why you feel the weight that you chose is correct for that
particular exercise, such as; 8 lbs
vs 12 lbs for standing bicep curls.
Include a video which
shows an entire set of each exercise chosen.
You may load the
videos to YouTube and send me the links, or use your
cell phone. Be sure to include your full name and email address on all
correspondence.
Please e-mail
assignment to norma_fay@yahoo.com
Include
‘Fit to Ride Lesson Four’ in the subject line.
SOURCES:
American
Heart Association
Harrison's Principles of Internal Medicine,
14th edition. McGraw-Hill; 1998
Introduction to Nutrition, Exercise and Health, 4th
edition. Lea & Febiger, Philadelphia/London 1993
National
Heart, Lung and Blood Institute
The National Institute of Diabetes and Digestive and Kidney
Diseases, a brand of NIH
The
American Council on Exercise (
Mounting 101, The Physics of Mounting. Cheryl Sutor [July 15,
2000]
Merrium-Webster
On-line Dictionary