Even though the race has wrapped up, all the F1 drivers participating in the United States Grand Prix in Austin, Texas seem to be in impressive condition.
If you’re looking to boost your own fitness, trainer Bradley Scanes suggests that you don’t need much time—just under a minute. He emphasizes that little bursts of activity can really enhance your routine.
Having worked with various F1 teams and drivers, including Max Verstappen, Scanes believes that tiny, quick workouts can significantly help you hit your fitness milestones faster. “Think of these as exercise snacks,” he notes.
According to him, doing short sessions throughout the day can aid in improving blood sugar levels, lifting your spirits, and enhancing focus. He mentions, “I just have frequent small bursts of activity. You don’t even have to change your clothes.”
He explains that drivers often engage in similar quick exercises while in the garage or on the grid as they transition between simulator sessions.
Quick training part 1
One of Scanes’ go-to quick routines is the 30-second wall sit, a great exercise for strengthening your quads, core, and even your mental endurance. You can do this while waiting for, say, the kettle to boil.
To do a wall sit, stand with your back against the wall, place your feet about two feet from it, shoulder-width apart, and slide down into a seated position as if in a squat.
Quick training part 2
Another effective exercise on his quick list is the single-leg glute bridge, which helps build strength in the lower back, core, and legs.
To perform it, lie on your back with your knees bent, feet flat, and one leg extended. Use your arms for support on the ground and lift your hips off the floor.
Additionally, while seated, you can press your neck in various directions—front, back, and sides—for 10 seconds to prepare that area.
Quick training part 3
Don’t overlook the importance of eye-hand coordination; you might even want to have fun with it. “Throw a ball against the wall and catch it with each hand for 30 seconds,” Scanes adds, highlighting his experience running gyms.
Quick training part 4
Though he has trained champions from basketball to gymnastics, Scanes points out that for race car drivers, strong neck muscles are crucial in enduring G-forces.
A simple routine involving a resistance band can help strengthen the neck. “This includes gently pushing your head forward, backward, and sideways against the band,” he explains, crucial for the demands of racing.
Incorporating movements that train your core—like Pallof presses—can yield impressive results within a matter of minutes, which is vital since drivers handle multiple tasks at high speeds.
How driver fitness helps you outside of the race car
The conditions inside a race car can be extreme, often exceeding 120 degrees. During a race, heart rates can soar to between 160 and 180 beats per minute, burning calories akin to running a half marathon. With intense G-forces, a driver’s head can feel like it’s carrying an astonishing weight.
“They manage all of this while making split-second decisions at 190 miles per hour, interacting with their team, and pressing numerous buttons on the steering wheel,” Scanes emphasizes.
Staying fit can also aid people in other environments, whether they’re commuting or working at a desk. Scanes highlights that being physically fit supports mental well-being. “The healthier you are, the less you’ll be concerned about fatigue, allowing for better concentration on mental tasks,” he notes.
This not only applies to racing but also to office and home life. Visualization techniques that drivers use can enhance overall performance, significantly reducing anxiety and increasing confidence—benefits that extend to daily activities.
Additionally, practices like box breathing can calm you down in stressful situations, bringing your heart rate down when it matters most.
