Are you tired of strenuous exercises for weight loss?
How many people have experienced dieting in the past? Many pursue dieting with the goal to lose weight, while others do it out of health concerns. Methods include stringent food restrictions, intense workouts, and fasting, which can be physically and mentally demanding. Often, even after achieving results, people struggle with rebound weight gain. Are you aware of a diet method that isn’t as physically or mentally taxing? That’s horseback riding.
Enjoyable weight loss through horseback riding
It might seem strange to think that just riding a horse can help you lose weight. While walking or running are common forms of aerobic exercise, horseback riding is also an effective cardio activity. Here are some reasons why.
Horseback riding as a true aerobic exercise
Aerobic exercises like walking, jogging, cycling, and swimming are well-known for aiding weight loss. Horseback riding might not look intense, but your whole body is actively engaged to prevent falling, making it a surprising form of aerobic exercise. Typically, aerobic activity needs at least 15-20 minutes to effectively burn fat. Many lessons last about 45 to 50 minutes, making them ideal for sustained cardio activity.
Burn calories effectively
After sweating during horseback riding, you might wonder how many calories you’ve burned. Even though it seems like you’re just sitting on a horse, it actually uses a lot of muscles and burns calories. For example, 10-minute sessions burn about 33-46 kcal depending on the activity, with horseback riding burning around 46 kcal. That’s comparable to other aerobic exercises, making it a very efficient workout.
Strengthening core muscles
Sitting on a horse requires engaging your torso, which helps target core muscles like abs and back muscles. Strengthening these muscles not only reduces a protruding belly but also improves overall muscle coordination and posture. It also helps keep internal organs and pelvis properly aligned, boosting internal organ function.
Boosting basal metabolic rate
Increasing your basal metabolic rate (BMR) helps with weight management. BMR is the energy your body burns at rest for basic functions like breathing and heartbeats. People with higher BMR burn calories more efficiently during daily activities. Starting horseback riding often results in muscle soreness, evidence of effective muscle engagement.
Enhancing lymphatic drainage with stretching
Efficiently eliminating bodily waste is crucial for effective weight loss. Horseback riding facilitates lymphatic flow, which helps remove toxins. Stretching before and after riding, as well as staying hydrated, further supports lymphatic drainage, enhancing overall detoxification.
Enjoying transformation of body lines
People who ride horses often have good posture and a flexible body. Achieving such a physique might seem difficult, but riding requires proper alignment of the head, hips, and heels, with shoulders open. Regular riding strengthens abdominal, back, and shoulder muscles, shaping a elegant body line and improving posture. You can look forward to noticeable body line improvements and muscle tone.
Combine horseback riding with home training
While horseback riding is highly effective for weight loss, it is not always accessible due to costs and availability. To enhance results, combining riding with home-based exercises is recommended. You can perform various no-equipment exercises like balancing on a stability ball at home, regardless of weather. Here are some effective training tips using a balance ball.
Top exercise with a stability ball
Start by sitting on the ball with your back straight and arms extended for balance. Practice lifting each foot off the ground while maintaining your posture. Don’t give up if you can’t do it at first—it gets easier with practice.
Core training using a stability ball (Part 1)
Get on all fours with your stomach on the ball. Place your palms on the floor and extend one leg at a time behind you. Hold each position. Once comfortable, try supporting your body with one arm while lifting the opposite leg. Keep practicing to strengthen your posture and core muscles.
Core training using a stability ball (Part 2)
Kneel on the ball and stand also, using a wall for safety. With arms extended, challenge yourself to shift your weight forward, backward, and sideways. This improves balance and engages your core muscles in a fun way.
Balance practice
Practicing balance by standing or sitting on a stability ball is also effective. Start with simple exercises such as balancing on all fours on the ball, then progress to lifting one hand or extending one leg. Always prioritize safety to avoid falls or injuries during these exercises.
Maintaining proper posture
The last tip is to consciously improve your posture in daily life, even without a stability ball. Are you hunched or shoulders rounded from habitual poor posture? Regularly check and correct your posture using a mirror and be mindful of your body alignment, as it greatly contributes to a healthy and attractive physique.
Summary
Horseback riding is a highly effective sport for weight loss, providing benefits beyond just burning calories. It strengthens muscles, improves posture, and promotes overall health. It is accessible for many, including those who are not athletic, older adults, or those with mobility issues. However, it requires commitment and regular practice, including supplementing with home exercises. Always keep consistent training at home to maximize the benefits and achieve your fitness goals.