(A
weight loss guide)
By Norma Fay
There are many
ways to help your horse.
You teach them a
system of communication, so you can handle them on the ground and when mounted.
You develop a
health maintenance program.
You implement a
consistent and beneficial exercise program for them.
You insist they are
provided a healthy nutritional diet.
Yet one of the most important things you can do for your horse is often
overlooked; you can be sure you eat a healthy nutritional diet, and that you
are as fit and trim and healthy as your horse.
There is one cue
that is always in effect when you are mounted. You cannot remove the cue; you
can only be sure the cue is always correct. That cue is your weight.
Is your weight appropriate for
your horse?
It can be!
I am going to help you help your
horse by developing and implementing a healthy program of exercise and diet
that will improve your riding skills and take your horse to a higher level of
performance without “dieting!”
Lesson One
The
Pure and Simple Facts!
America
is getting fatter. Obesity statistics show an alarming rise in the number of
adults who are overweight. In the past 20 years, obesity has reached epidemic
proportions and the situation is worsening.
Hopefully, you are not obese, but you may
be an “overweight rider” and not even know it.
Knowledgeable
horse people generally agree the horse should not carry more than 20% of its
own weight. This includes the weight of the saddle.
In
addition to the known serious health risks of cardiovascular disease, diabetes,
high blood pressure, stroke and cancer, the obese rider causes health risks for
the horse. Excess weight puts unnecessary strain on the horse’s back. Back
problems can start for your horse when the overweight rider mounts. When the
foot is placed in the stirrup, the saddle is pulled down toward the rider
creating a twisting action on the saddle. That twist becomes a twisting
pressure on the horse’s back. One incident and the horse’s back can sustain
serious injury.
Excess rider weight can strain the
horse’s joints, potentially damaging cartilage and creating lameness.
Maintaining
an appropriate weight minimizes the creation of minor back conditions, and
reduces the possibility of creating a sway-backed horse.
Thousands of dollars are spent every
year with trainers, instructors, chiropractors, massage therapists, feeding
supplements and specialized equipment to improve the performance and health of
the horse.
Seldom
do riders think of themselves first, but they should!
Ultimately
you are responsible for your horse’s health and safety, and that responsibility
begins with your health and safety.
Before
anything else, you must be
THE FIRST STEP IS TO DETERMINE YOUR DESIRED WEIGHT
Do
you weigh more than you should? This is not an easy question to answer. It is
as essential to your personal health as it is to the health of your horse. If
you’re not sure, there are many tests to measure the percentage of weight that
is fat. They include: Densitometry, Body Mass Index (
Densitometry (Underwater or Hydrostatic Weighing) – Considered to
be the “Gold Standard,” it is one of the oldest techniques for measuring body
fat. Although this method is accurate, it is time consuming, requires expensive
equipment and specially trained personnel. In addition, it requires complete
submersion under water and maximal exhalation, which can be very uncomfortable
for many people. Fat floats, the rest of your body tissues sink. Determining
how well you float provides an estimated ratio of fat to body mass. Contact
your personal physician, local University or large gym in your area to locate a
facility for Densitometry.
Body Mass Index (
|
|
Weight in
Kilograms |
|
|
|
or |
|
|
|
Weight in
Kilograms |
) x
10,000 |
Or use the U.S. system:
|
|
Weight in
Pounds |
) x 703 |
For example, a
person who weighs 220 pounds and is 6 feet 3 inches tall has a
|
( |
220
lbs. |
) x 703 = 27.5 |
A
Skinfold Caliper – Skinfold Caliper
assessments are one of the most popular. Measurements are taken from a variety
of sites on the body, then are applied to appropriate formulas to calculate
body fat. It is an inexpensive test. The accuracy of this measurement is dependent
on the tester’s experience in skinfold assessment. Most fat is deposited beneath the skin. This
test measures fat just beneath the skin, but cannot measure fat accumulated
inside the abdomen. Most fitness and health care centers will have the
equipment and the personnel who are qualified to administer this test.
Administering a skinfold test does require a degree of skill and experience and
requires a trained professional for accurate readings.
Bioelectric Impedance Analysis (BIA) – BIA is a very quick
and easy to administer technique. It calculates your percentage of body fat by
measuring the difference between the electrical characteristics of fat and
other tissues in your body. It is
conducted by placing electrodes on the skin of the body. An imperceptible
electric current is measured. Impedance of the electrical current shows a
higher body fat mass. Bioelectric
Impedance machines can be purchased at many department stores. They can cost
anywhere between $50 to $100. Often a Bioelectric Impedance machine will be
combined with a scale to monitor body weight.
Height – Weight Tables – This can give
you a basic reference point to determine your suggested weight based on the
1983 Metropolitan Life Insurance Company statistics which were developed to
show risks of mortality. Like the Body Mass Index calculation, it does not take
into account whether your weight is composed mostly of fat or muscle. The more
muscled and larger framed body types weigh more without being overweight or
obese. When combined with your visual appearance, height – weight tables can
provide an estimate of your body fat.
To determine your weight, use a good
quality scale, which has been recently calibrated. Place the scale on a flat,
uncarpeted surface. Wear light clothing and remove your shoes.
Measure your height using a measuring
tape mounted on the wall.
A quick reference guideline for
determining the appropriateness of your weight can now be calculated using
these following tables. Estimate your frame size as small, medium or large.
Find your height in feet and inches to the left of the chart then locate the
numbers to the right which represent an estimate of your ideal weight in
pounds.
Height
and Weight Chart for Women – Click Here
Height
and Weight Chart for Men – Click Here
When
determining your desired weight for your horse, remember to weigh your tack, as
it is part of the equation. Your combined weight, with tack, should be less
than or equal to 20% of your horse’s weight.
THE SECOND STEP IS TO DETERMINE THE WEIGHT OF YOUR
HORSE.
The
most common way to determine the weight of your horse is to use an equine
weight tape, which can be purchased at most feed stores and tack shops. Place
the tape around the horse’s heart girth just behind his front legs, wrap it
over his back just behind the withers, and continue around to where you
started. This will give you a fairly accurate estimate of your horse’s weight.
If
you own a 1000-pound horse, then your weight, including the weight of your
clothing and saddle, should be no more than 200 pounds.
DEVELOPING A PLAN TO REACH
YOUR DESIRED WEIGHT.
Do
your want to lose 20, 30 or more pounds?
Do
not be overwhelmed!
Keep
it simple!
Set
a S.M.A.R.T. goal. Make your goal Specific, Measurable,
Action-oriented, Realistic and Timed.
Determine a small, easy to accomplish goal.
Determine
your Specific goal. Examples might be:
1. “I will reduce
my caloric intake by 100 calories per day.
2. “I will use the
stairs instead of the elevator at work.
3. “I will walk my
horse by hand instead of using the hot walker.
Develop
a Measurement chart. A measurement
chart would be:
1. A daily
nutritional intake chart.
2. A weekly
exercise record for aerobic and strength training programs.
Develop
an Action-oriented plan. Daily or
weekly plans could include:
1. Reduce caloric
intake by 100 calories per day.
2. Perform 20
minutes of aerobic exercise three days per week.
3. Read the
Nutritional Fact label found on the packaging of all foods.
Decide
on a Realistic goal. Realistic goals
could include:
1. Changing from 2%
milk to 1% milk or 1% milk to skim milk.
2. Perform 20
minutes of aerobic exercise three days per week.
3. Strength train
two days per week.
4. Drink water
instead of soda.
Determine
a Time to complete your
accomplishment. Setting a completion date will help you with motivation.
1. “I will exercise
20 minutes, three days a week, for the next three months.
2. “I will give
myself three months to accomplish my first weight loss goal.”
Learning
to set S.M.A.R.T. short term goals will help
you achieve the ultimate long term goal of healthy body weight.
Modifications
in nutrition, behavior and exercise are essential to weight management. Often a
lifestyle change is the key to success.
There
are many fallacies associated with weight control. Don’t be fooled! Although
drinking water is essential for your health, there is no truth to the belief
that drinking lots of water will “flush out the fat.”
There’s
no proof that eating after 8/P will make you fat. The body’s metabolism
operates on a 24 hour a day time clock. Those who believe that removing all the
carbohydrates from their meals are only denying their bodies the fuel necessary
for energy.
Eliminating
carbohydrates will cause your body to become dehydrated. Water is the most
important nutrient in the body. It is second only to oxygen in its importance
for life. The body is comprised of 50% to 70% water. Dehydration, while
dangerous to all of the cells that make up your internal organs, skin, brain,
muscles etc., will show up as weight loss on the scale. It is not indicative to
the amount of body fat that has been lost. In addition, if the body does not
have carbohydrates, it will locate its next source of energy.
Protein,
found in muscles, is the next source used for energy. The body will break down
your muscles in order to burn fat.
Finally,
there is no such thing as spot reduction. Working those “problem areas” is a
myth. Doing sit-ups and crunches to remove your belly fat will not work!
Performing endless squats and thigh toning exercises will not make either of
them smaller!
Making
the choice to follow a healthy meal plan is an important step to weight loss
and weight maintenance. Despite what is advertised on the radio and in
magazines, there are no quick fixes.
Dieting
is a $31 billion-dollar-a-year industry.
Diets
don’t work; many of them are dangerous.
Very
low calorie diets, fasting, low-protein diets, low-
carbohydrate diets, diet pills and poor nutrition are dangerous. They could
seriously damage your health. If you follow a well-balanced meal plan you can
reduce your body fat, maintain a healthy weight and help your horse.
The
definition of a calorie as found in Merrium and Webster’s dictionary is: “ the amount of heat required to raise the temperature of
one kilogram of water one degree Celsius.” The calorie is a way of measuring
the potential heat in the food we eat. It takes 3500 calories to make 1 pound.
Weight
loss is simple math.
Burn
3500 calories through a combination of healthy eating and exercise and you’ve
lost 1 pound. Research has suggested that the maximum safe rate of weight loss
is between 1 and 2 pounds per week. Losing more than 2 pounds per week is not
recommended.
A certain number of calories are required for just being
alive and awake. This is known as Resting Metabolic Rate (RMR) and is about 60%
to 70% of daily expenditure. Most adult women, over 5 feet tall, have an RMR of
1200 calories per day. Women, less than 5 feet tall, generally have an RMR of
1000 calories per day. Most men have an RMR of 1500 calories per day. These
numbers are the suggested absolute minimum daily dietary intake requirements
for adults. Consuming less than the suggested amount of calories per day could
impair the body’s ability to maintain cardiac function, neural function and
repair cells.
Aerobic exercise
is the key to stimulating your body to burn calories and reduce body fat.
In addition to
reducing the likelihood of injury to your horse, reducing your body fat and
improving your fitness level will reduce your fatigue while riding and allow to
you to be a better rider.
Increasing your
physical activity in your daily life, through activities other than riding,
will help you and your horse to be a better team. It is not necessary to join a
gym to exercise. There are many activities that you can do in the privacy of
your home or barn that do not require expensive equipment or fancy clothing.
Making the
decision to change your lifestyle and maintain an appropriate weight for your
body frame and height will improve your health. Choosing to keep your combined
weight and weight of your tack at 20% of your horse’s weight will benefit your
horse’s health and ultimately improve your performance as a team.
Assignment:
1. Approximately
how much does your horse weigh? Please
show calculations.
If you do not
have a weigh tape, please use the following formula. (It is more accurate.)
Adult horses:
Heart girth measurement in inches,
squared (the number multiplied by itself) times his length divided by 330.
(The heart girth measurement is taken
just behind the elbow, around the barrel, and up over the withers. Keep the tape snug, but not tight. The length measurement is taken from the
point of the shoulder blade to the point of the buttocks.)
2. What is 20%
of your horse's body weight? Please show calculations.
3. How much does
your saddle weigh?
4. How much do you weigh?
5. What is your BMI and where do you fit in that
calculation? Please include the calculations you used to reach your BMI score.
6. Do you feel that is a BMI healthy number for
you and why?
7. What is the
total weight of you and your saddle?
8. What are your findings? (Refer to the
height/weight charts in the lesson)
9. What are your
S.M.A.R.T. goals for achieving a desired weight?
10. What are
your overall fitness goals for this course?
Please write
your report in complete sentences and check spelling. Include your full name on all documents.
Please
e-mail all quiz answers to norma_fay@yahoo.com
Include
‘Fit To Ride Lesson One’ in the subject line.