HEALTH AND FITNESS

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Conditioning Exercises For The F1

Yes! The time has finally come for us to experience the F1! But who said it’s only the drivers who need to be physically prepared? Those gruelling hours standing can take a toll on your physique, especially those of you who bought the three-day walkabout pass! Albeit not in the driver’s seat, gear yourself for the first ever night race with these simple conditioning exercises!

Craning your neck during the race? These exercises will help you prevent from suffering stiff neck after the race!

Rotate Head From Side To Side

Slowly turn your head as far as you can.

Hold posture for a moment.

Return your head to the centre.

Move your head in the opposite direction.

Tilt From Side To Side

Keep your head straight as you slowly tilt it over to the side.

Don't go so far that you touch your ear with your shoulder.

Hold posture for a moment.

Return your head to centre position.

Move your head to your opposite shoulder.

Standing for long as you watch the cars zoom by during their laps can take a toll on your back. To avoid sore backs, do these simple back-strengthening exercises!

The Bridge

Lie flat on back; bend knees at 90-degree angle, feet flat on floor. Raise buttocks off floor, keeping abs tight (You can activate these abs by coughing - concentrate on contracting these muscles) Shoulder to knees should be in straight line. Hold for a count of five. Slowly lower buttocks to floor. Repeat five times.

The Wall Squat

Stand with your back against a wall, heels about half a metre from the wall, feet shoulder-width apart. Slide slowly down the wall into a crouch with knees bent to about 90 degrees. If this is too difficult, bend knees to 45 degrees and gradually build up from there. Count to five and slide back up the wall. Repeat 5 times.

Remember that it takes hours to survive watching the race, and the last thing you need is for your legs to buckle in. So follow this simple leg exercise and stand strong!

1. Stand with your feet together and your elbows bent slightly, palms facing in. Bend both knees 4 to 6 inches, and swing your arms back.

2. Keeping your leg lifted, bend your right knee, bring your right foot back past your left leg, and extend your right leg behind you. Don't arch your back. That is one repetition. Complete a full set (kicking forward and back without touching the floor), then switch sides.

3. Land on the balls of your feet with your knees slightly bent, then lower your heels. Pause, then jump up and to the right as you swing your arms forward and turn your entire body to the left. Continue as if you're swooshing down a ski slope.

Last but not least, remain hydrated throughout the race by consuming copious amount of water or isotonic drinks. Enjoy the race!

Adapted and excerpted from:

www.des.umd.edu/os/erg/neck.html
www.bigbackpain.com/back_exercises.html#backstrengtheningexercises
www.prevention.com/cda/article/strengthenyourlegs/69eed08f88803110VgnVCM20000012281eac____/fitness/body.by.design/leg.exercises

Sham Latiff