Dan's Papers - August 31, 2007 - Get In Shape Hampton Classic Style

Anyone who has ever seen the paradox of a huge, muscular horse hurtling his tiny rider over obstacle after obstacle at the Hampton Classis has wondered - how do those riders stay so thin? They're hardly moving, right?

The answer is that although it might not look like a rider is burning calories while perched prettily atop their horse, riding is a serious workout that requires some serious strength.

Most calorie counters have some measurement of how strenuous riding is - walking on horseback for an hour: 102 calories, trotting: 374 or "general riding:" 204. But, what about jumping? While jumping, a rider uses every muscle in their core and legs to stay perfectly centered over their horse's back. And the only part of the rider's body that has to hold onto the animal that is hurtling themselves six feet into the air are their lower leg muscles. I have a feeling that if there is a calorie counter for jumping, it would report a few more than 374 calories being burned.

Of course, unless you are jumping every day, these muscles are not going to develop through riding alone. And since jumping is hard on a horse's joints, most riders only jump a couple of times per week and then ride on the flat a few more. But just like any sport, riders need to train both in and out of the ring. Although any exercise that keeps your muscles supple and toned will help with riding, Pilates and other core-based workouts targeted at dancers and gymnasts target the muscle groups riders need to stay balanced and in control. For specific muscle group training, most riding coaches recommend lifting weights to build arm strength and then targeting the abs, back and inner leg muscles.

The most important part of any rider's workout routine is stretching. A stiff rider can make their horse nervous and sore muscles can slow up your reaction time, which could mean being out of the ribbons, or on the ground. Although some riders can get away with a few half-hearted stretches when they hop off the horse, riders who train outside of the barn make stretching a priority. Since Pilates and yoga stretch your muscles while strengthening them, these can help riders "skip" a step in their routine.

But although riders have to train hard to have the strength to perch above their horses, it is the equine athletes who have to jump the jumps. And like any other athlete, show jumpers have to build up their muscles and work on their flexibility. Surprisingly, most muscles horses use while jumping are built and worked on the flat. Controlled movements, similar to those practiced by Dressage horses, can help increase flexibility and trotting, which resembles jogging, builds muscle in the horse's back, haunches, legs and chest.

In Europe, most show jumpers are lunged extensively at the trot in order to allow their rider to see every part of their horse in action and pinpoint specific muscle groups. Perhaps because of the success and exquisite condition of the European animals, American riders and trainers have begun to use lunging as a regular part of their horse's workout routine. By ensuring that the horse trots in a relaxed headset with their eyes facing forward and their neck gracefully rounded downwards, their neck and topline muscles are simultaneously stretched and strengthened. Some trainers and riders even stretch their horse's legs by hand and give them a massage to keep their muscles supple and prevent them from feeling sore.

The day of a big class, riders tend to keep their workouts light, with a short practice ride and an easy warm-up before entering the ring. While some horses are lunged the day of the show to help them relax and focus on working and not the crowds, they are usually given the day off of serious exercise so they can strut their stuff in their class and use every ounce of power they have to have a clean round. But under all that show sheen and gleaming tack, all of that hard work shows with each rippling muscle. And since jumper riders have to wear white spandex pants in the big money classes, the evidence of their hard work is evident each second that their perfectly toned legs hold on for dear life as their horse carries them over the jumps and into the victory circle.