How to Do
The heavy horseback riding should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the heavy horseback riding.
Beginning
1. Begin in a regular canter, making sure you have full control and feel balanced.
2. Lean slightly forward and rise out of the saddle to signal a gallop. (Think of it as a scaled-down version of what racehorse riders look like.)
Movement
1. Move your hands up the horse's neck slightly.
2. Ask for more speed and extension by gently squeezing your legs.
3. Maintain your weight firmly in the stirrups so that you can balance with your buttocks slightly out of the saddle.
ACSM Recommendations
The Centers for Disease Control and Prevention, and the American College of Sports Medicine advocates that you take part in a combined 30 minutes of moderate to intense aerobic or anaerobic activity most days out of the week.
What does that mean for you?
Based on the intensity and your typical hour-long strength training and cardio program, that usually works out at three to five sessions each week.
