Fitness @ Formula One – Train Like A Formula One Driver

When was the last time you saw a fat formula driver? Think about it! To drive a formula one car and reach top speeds of 370 kmph. For 2 hours at a stretch requires high levels of muscular endurance, core strengthening and cardiovascular fitness. A typical formula one driver exercise protocol involves a mix of core strengthening exercise, low impact endurance training and athletic strength training. Here is a sample summary of a speed demon’s (Formula one driver) work out routine.

F1™ Core Strengthening Work out:

Swiss Ball Push Ups: One of the best core strength exercises. Having your feet balanced on a

Swiss ball while doing push ups ensures that you engage all supporting muscles. Aim for 3 x 12-15 reps.

Seated Swiss Ball Balancing: Sit on a Swiss ball, lift one foot up and hold until fatigue. Repeat with the other foot. This exercise engages both hip and lower back muscle groups.

Additionally, while in this position, pushing your forehead against a training partner’s palm will help build neck muscles.

Hammer pull-ups: With arms extended and palms facing in, pull yourself up until your chin is over the bar and hold until fatigue. This is a classic back and forearm strength builder, the
main purpose of which is to build a strong grip. Without proper preparation, two hours clutching

an F1™ steering wheel rapidly starts to burn.

F1™ Endurance Workout

An average F1™ race lasts for almost 2 hours and requires a great deal of concentration. Tiring leads to mistakes, which in the racing business can be deadly. This is why being extremely fit is an essential part of Formula One™, and why drivers undergo a variety of endurance training --

running, swimming, cycling or rowing -- depending on their preference.
The cardio workouts are designed to prepare the body for 120 minutes of torturous driving, hence the runners will typically cover about 16kms per day and the cyclists will cover up to 50kms. Rowing is also a popular form of cardio for F1™ drivers, as it involves training in a seated position and also works the arms and shoulders, which receive most of the strain while driving.

The F1™ Strength Workout

For F1™, overall athletic strength is the most important thing, so driver strength workouts involve big compound lifts. The following is what a typical driver strength session might look

like:

Squats – 3 x 12-15 reps

Deadlifts – 3 x 12-15 reps

Bench press – 3 x 12-15 reps

Rows – 3 x 12-15 reps

Pull ups – 3 x 12-15 reps

Shoulder press – 3 x 12-15 reps


Note: Drivers taking to the grid at the Indian Grand Prix this weekend will subscribe to some variation on the above 3-part workout in addition to appropriate nutritional intake. The Drivers are thoroughly assessed and monitored by an expert team of doctors, exercise physiologists and other para medical staff before designing a tailor made regime. So, do not try the above regime at home if you have a diagnosed medical ailment.