Question 1

What do I get with the membership?

Accepted Answer

You get access to the app (powered by Trainerize), the fitness and tracking features including  integrations with other apps, wearables, on-demand video library, custom workout builder with an extensive exercise library, AND your choice of rider fitness programs added to your calendar, which you can start or change whenever you like. 
Join our membership any time, get access to all the features and select your rider fitness program, they start every Monday and run for a set number of weeks. 
NOTE: you need to sign up for fitness programs on Sunday at the latest to get them delivered to your calendar to start the next day (Monday).

Question 2

Who are the programs for?

Accepted Answer

The FitScience EQ programs are for riders who want to improve their performance on the horse and are willing to commit to working off the horse to make this happen. In addition, you should accept that fitness is a lifelong process of continually tweaking to maximise results.
If you want a magic solution that takes little or no work on your end, or a quick fix program that you go on for a set period of time and then finish and expect to keep results, then it's probably not the approach for you.

Question 3

What is the format of the Rider Fitness workouts?

Accepted Answer

The workouts are in the form of exercises performed during timed intervals and they are grouped in a circuit style where you complete a few exercises and then may repeat based on the level. 
The app announces the exercises, times exercise and rest periods for you, and  can stop any time, save progress and continue later.  The app also plays a video demonstration of the exercise, but you can click any exercise to see full instructions before beginning as well. 
The programming to move exercises around the body means there is minimal rest built in - this can get the blood pumping, burn energy and improve cardio fitness as well! If you need more rest, you can simply hit pause.

Question 4

What level is the Rider Fitness Gains program and how many days per week is it?

Accepted Answer

This is an 18 week program with 3 x 6-week phases. This is our general rider fitness program which most people will like to start with, but it assumes some experience with exercise or human movement. Although the exercises aren't super advanced, they are programmed for maximum effectiveness in the minimum time - as we know riders are super busy - and involve elements to enhance riding such as balance or coordination combined with muscular endurance, mobility or stability.

For example, you may be doing one lower body and one upper body exercise on opposite side of the body at the same time. This can also increase your heart rate during the session for cardio fitness benefits as well.
There are three workouts per week scheduled at the start but this increases to four after a month - but don't worry, we mix it up for variety. Also, you can delete workouts if you only want to do 2 per week AND you can also add workouts if you'd like to do more!

It is designed to challenge riders - for results - and there are progressions built into each phase as well as between phases.  If it doesn't challenge you, it doesn't change you!
If you start or look at this program and decide you'd like a gentler introduction to exercise, you can change it to our Rider Fitness Foundations program any time!
If you want something more challenging, you can start this program and add more workouts on more days, add on demand videos, increase the weights/ band resistance you use in the exercises or look forward to our more advanced program coming soon :)

Question 5

What level is the Rider Fitness Foundations program for and how many days per week is it?

Accepted Answer

We like to consider this our 'back in the saddle' or more introductory program, that focusses on developing excellence in human movement focussing on one exercise at a time, and building the foundational fitness elements to both enhance riding and to progress to more challenging fitness training. It is designed for those:
- with little or no recent (or ever) exercise or human movement experience
- returning to riding after a long break requiring rider conditioning
- returning to exercise or riding after illness or injury (with medical clearance for this sort of training)
- wanting a gentler program than the main rider fitness program
- who want a less demanding supplement to an already physically demanding lifestyle

This program starts off nice n easy with just 2 days per week, but we'll challenge you to increase that we go along. But, as always, what you do is up to you - so you have the ability to delete and add workouts to suit your goals and lifestyle.

Question 6

When do the programs start?

Accepted Answer

Programs will appear on your app calendar to start the day of sign up or the next day (depending on how late in the day you sign up). 
If the days of the workouts don't suit you, simply hold your finger on the session and drag to a different day :)

Question 7

How long do I have access to the programs?

Accepted Answer

You can access the programs and features offered on our app for as long as you have an active subscription. 
If you cancel or subscription payments fail, you'll lose access to the materials but still have the basic app access. Restart subscription payments to gain access again. 
If your program is not visible, it may have finished (end of a 16-week program). But you can go to our programs page on our website  and add it again, or another program of your choice. https://www.fitscienceeq.com/programs (https://www.fitscienceco.com/programs)

Question 8

Why are the phases 5-6 weeks long in some programs?

Accepted Answer

This gives enough time to start creating habits around the program, and getting benefits from the physiological effects in response to the specific exercise stimulus.
To get the desired effects, it's important to repeat the same program consistently for a period of time and in most cases, it won't happen much faster than about 6 weeks, so this really is a minimal time frame to work on something before changing exercises. It can take 2-3 weeks or more to even get into a routine with a new workout.

However, you can make progress within a 6-week phase (making exercises more challenging) such as:
-   by increasing weight/resistance
-  decreasing speed at which they are performed
- increasing repetitions
- performing a more difficult version of the exercise (e.g. full push ups vs on knees; one legged squat vs two)

Question 9

Why is it a monthly fee and I can't buy one rider fitness program?

Accepted Answer

There's only a one month financial commitment, so essentially, you can just join until you finish a fitness program, then cancel - so this is like buying one program.

But, it's really important for me to promote the approach that exercise isn't something you go 'on' for a select period of time. Because that implies there's an ending where you go 'off' it!

My system is designed to create riders who exercise, who focus on training the human in the equestrian team as well going forward for life. This is the ONLY way to achieve lasting results that will enhance your whole life, not only your riding. This involves creating the exercise habit and that takes as long as it takes and that's different for everyone (not just 12 weeks because someone decided to write a 12-week rider fitness program...).

Question 10

What if I don't want to do an exercise in a program?

Accepted Answer

Of course not every exercise in every program will suit everyone. It is important that you personalise anything to suit your particular needs and consult your own medical or allied health professional to ensure what you are doing is appropriate for you.
If one exercise doesn't suit you, modify or substitute with something else (browse our exercise library or ask you own trainer or physiotherapist for an alternative).

Question 11

What equipment do I need for the programs?

Accepted Answer

The programs are designed to be done in any convenient location. Each program may require some basic equipment to help you progress. 
For example, the Foundations program only requires bodyweight for the first two phases, then introduces some dumbbells (your choice in weight) and an exercise band (the thick loop type). Other programs may require other equipment - such as a long stick or exercise ball, roller - listed on the program in your app.

Question 12

What happens when my scheduled program ends?

Accepted Answer

At the end of the prescribed program length, the program will drop off your calendar to allow you to select a new program. So long as your membership is still current, you will continue to have access to all the other features on our app. When you are ready, you can select another fitness program to be added to you calendar, you can redo the one you just completed - if you enjoyed it, why not?! - or you can use our resources to create your own workouts (make a WOD - workout of the day) or enjoy our on-demand library.

Question 13

Some programs start with 3 x  20 minute or so workout sessions per week; is this really enough to get fit?

Accepted Answer

A lot depends on your current fitness level and what you're currently doing. 
The programs in FITSCIENCE EQ are a starting point, the minimum sports specific work to do to support your riding. The programs are phased and progressive within the phases as well. 
You can increase the challenge to increase your fitness more or reach your specific goals by:
- adding more circuits within the workouts.
- adding more resistance to make exercises harder (heavier weights or bands)
- adding more repetitions (or more time) to exercises.
- adding cardio sessions to your schedule.
- adding on-demand workouts to your schedule.

If this is a new way of working out for you, I'd rather you start with fewer weekly sessions, and build on the success of checking those off your list, building the habit and adding more over time, rather than start with a really heavy schedule and not get it done.

Question 14

Do you offer personal coaching?

Accepted Answer

At this time we don't offer personal coaching due to commitments to bringing accessible fitness to as many riders as possible (& also research and academic commitments). 
But we encourage riders to reach out to their own health and fitness professionals who are across their individual circumstances to personalise anything within our programs or to advise on their particular case.

DR FIONA HARGRAVES

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