Introduction to Micro-Workouts
They may not be running the race, but the Formula 1 drivers in today’s United States Grand Prix in Austin, Tex. are all in tip-top shape.
And if you want to follow their lead, trainer Bradley Scanes says you can start by carving out less than a minute to rev up your fitness routine.
Scanes — who has worked with multiple F1 team and drivers, including world champ Max Verstappen — told The Post that incorporating his under-30-second micro-workouts will help you reach your fitness goal finish line faster.
“Think of these as exercise snacks,” he said.
Trainer Bradley Scanes says that you only need to carve out less than a minute to rev up your fitness routine. Getty Images
According to Scanes, microsessions can improve glucose control, boost mood and sharpen concentration when repeated throughout the day.
“Just frequent, tiny bouts add up,” he said. “You don’t even need a change of clothes.”
“Drivers often do similar activations in the garage or on the grid between simulator runs,” he added.
Quickie Workout No. 1
One of his favorite “quickie” routines is a 30-second wall-sit, which gives a good workout to your quads, core and mental grit. He said these can be completed all “while the kettle boils.”
Stand with your back against a wall. Keep your feet about two feet away from the wall and shoulder-width apart, slowly sliding down until you’re in a squat position.
He recommends doing a 30-second wall-sit. You can also do single leg glute bridges. Odua Images – stock.adobe.com
Quickie Workout No. 2
Another of his speedy go-tos are single leg glute bridges for low back, core and leg strength.
Lie flat on your back, starting with your knees bent and feet flat on the ground. Life one leg up, either straight out or bent. With your palms on the ground for support, lift your butt and back off the ground.
Three ten-second neck pushes from the front, back and sides while seated will also do the trick to get track ready.
Quickie Workout No. 3
Don’t forget to keep your eye on the prize — or F1 trophy — with an eye-hand reaction burst.
“Toss and catch a ball off a wall for 30 seconds with each hand,” said Scanes, who has a gym outside London and multiple online training businesses.
Scanes (right) trains Max Verstappen (left), among other athletes. Getty Images
Quickie Workout No. 4
Scanes has also trained Olympic basketball and gymnastics champions — but for drivers for WEC, IMSA, GTcup and junior series, “neck is king” for withstanding G-forces.
“A simple banded neck isometrics routine includes pressing your head gently forward, back and sideways into a looped resistance band or small towel, building the support every driver needs for cornering,” he said.
Add in some anti-rotation core work — which consists of doing a pallof press with a band or cable — and you’ve got an exercise that lasts just a couple minutes but makes a big difference.
“This routine teaches the trunk to stay rock-solid while the arms move, just like a driver fighting lateral G-forces,” he said.
Drivers “must cope with all of that while making high speed decisions at 190 miles per hour, communicating with a team, and pressing 20 plus buttons on the steering wheel,” said Scanes. Bradley Scanes
How Driver Fitness Can Help You Outside the Racecar
Cockpits often exceed 120 degrees with race-long heart rates around 160 to 180 bpm, burning similar calories to a half-marathon. With G-forces at five to six grams, the driver’s head and helmet can feel like up to 90 pounds hanging off their neck.
“They must cope with all of that while making high speed decisions at 190 miles per hour, communicating with a team, and pressing 20 plus buttons on the steering wheel,” said Scanes.
Being in shape helps overcome mental barriers — whether you’re in a car or a cubicle.
“Physical fitness underpins mental fitness,” he said. “The fitter you are the less you have to think about fatigue and tiredness, and the more you can focus on your mental tasks.”
And this can crossover into the office or home life. His drivers also utilize visualization techniques to improve mental performance.
This has been shown to improve performance by over 30%, reduce anxiety by over 20%, and increase confidence by over 20%, which he explained is also “good crossover into your work and home.”
Breathing techniques like box breathing can also help to reduce heart rate in stressful times.
Conclusion
Incorporating micro-workouts into your daily routine can have a significant impact on your physical and mental fitness. With just a few minutes a day, you can improve your glucose control, boost your mood, and sharpen your concentration. Whether you’re a Formula 1 driver or just someone looking to improve their overall health, these quickie workouts can be a great addition to your fitness routine.
FAQs
Q: How long do these micro-workouts take?
A: These micro-workouts are designed to be completed in under 30 seconds.
Q: Do I need to change clothes to do these workouts?
A: No, you don’t need to change clothes to do these workouts. They can be done in your regular clothing.
Q: Can these workouts be done at home or in the office?
A: Yes, these workouts can be done anywhere, whether you’re at home or in the office.
Q: How often should I do these workouts?
A: You can do these workouts as often as you like, but it’s recommended to start with a few times a day and gradually increase the frequency as you get more comfortable with the exercises.
Q: Will these workouts help me lose weight?
A: While these workouts can help improve your overall fitness, they may not necessarily lead to weight loss on their own. However, when combined with a healthy diet and regular exercise, they can be a helpful addition to your weight loss routine.
