Staying in shape doesn’t mean that you have to go out and get a gym membership and schedule sessions with a personal trainer. A lot of weekend racers have full time jobs, and finding the time or even the will power for even a short 30 minute work out can be difficult after a long day at work.
A good place to start is working on your body’s cardiovascular fitness. Simply put, doing anything that will get your heart pumping and your blood flowing. The main goal of your cardiovascular exercise program should be to elevate your heart rate to between 60 and 70 percent of your maximum heart rate and to keep it there for a minimum of 20 minutes. Running, cycling, racquetball, table tennis and even some of the more intensive martial arts are great for this.
More to the point though find something you enjoy doing. I’ve done both long distance running and cycling and I cannot tell you how boring I find them. But an hour in a Krav Maga class 5 days a week; there really isn’t anything else that get me that physically tire that I can say want more of.
Just to state how important it is for a driver to have good cardiovascular fitness: Most athlete’s heart rates are around 60 to 70 percent of their maximum when performing, and even then that’s only for a relatively short amount of time. The average race car driver’s heart rate is around 80 percent of their maximum for the entire time they are behind the wheel.
Along with building your cardiovascular endurance you should also work on your muscular strength. Turning a wheel, and pressing a pedal doesn’t take too much effort...but after sitting in a hot car for an extended amount of time it’s going to turn into hard work.
Again, a gym membership can help with this, but is not necessary by any means. Simple push ups, pull ups and especially sit ups will help. Investing in a set of free weights with a wide rage of weights will go a long way as well. Having strong core and neck muscles will certainly help with dealing with the cornering forces. High speed corners will eventually take their toll; and even with a seat made for a Hans device, your neck is still going to feel it after a long stint in the driver's seat. While in most cases the point of weight training is to gain large amounts muscle mass. This is not the case for the racing driver. In this case muscular endurance is more important than bulking up.
One other thing that I almost guarantee you would not associate with being in good physical condition for racing: flexibility. The more flexible you are the less your body will be prone to injury, you’ll have fewer aches and pains, and and if you want to do formula racing, the easier it will be to get in and out of your car.
Now if you’re secure in your sexuality, yoga is a great way to go. With yoga, you knock out three birds with one stone; Three!! Yoga will help with core strength, flexibility, and balance. But if you’re worried about who’s might be watching, basic pre and post exercise stretching is good too.
All this physical work will do more than just make it easier on your body while behind the wheel. When you’re in good physical condition, you can focus more on being fast. Being in shape means that you will be more mentally alert; You can deal with stress better and you will be able to concentrate more on other things. Like getting though that throw away corner as fast as possible. One of the biggest drains on strength is the seemingly never ending high level on concentration you must maintain. Losing focus, even for an instant can least to disaster. The more physically tired you are the more chances there are for that to happen.
Not to get all zen like, but being one with your car is very important. You need to know what the car is doing. You have to sense the movement of your car, feel when its about to break loose, realize when a vibration isn’t normal; and a fat ass isn’t going to help with that. Body fat also acts as an insulator which is not something you need more of in the high heat of the cockpit. And why go to all the trouble of keeping your car as light as possible, if you’re not?
Whether you want to go pro or just spend the weekends hooning around a track, you will benefit from being in shape. Period. Hell, you’ll benefit even if you don’t like cars at all! But if you’re looking to improve your lap times, looking to dominate the field, or just blow the doors off some guy on a track day, you need to be in shape to do it.