Training for better driving

Vehicles such as the car and motorcycle are part of our daily life. Just think that in Europe alone, on average, over 50% of the population owns a motor car, with peaks, in some countries, of 65%. The human body, which is made for walking, running and moving by activating all its parts, must adapt to remaining seated, sometimes even for a long time, in increasingly faster vehicles requiring a posture that is not ideal.

When driving we all demand comfort, absolute safety that is the result of full control and the efficiency of the vehicle, and, why not, the pleasure that derives from the bond we are able to establish with the vehicle.

To obtain excellent driving performance, all these components are fundamental, and both the mechanical element and the human element need to be kept in perfect shape. Proof? In "motor sports" today we still wonder whether the end result depends more on the vehicle or the driver's capabilities.

As much as technology can help, when driving we must always be vigilant and have quick reflexes in order to assess all potentially dangerous situations that can arise on the road. Conversely, driving can have negative physiological effects deriving from incorrect posture. For instance, it can be the cause of cervical and lumbar pain and can even slow down blood circulation (the typical swelling of the legs after spending a long time in a car or plane).

Drawing a parallel between the car as a machine and man as a machine can, therefore, be very useful for understanding and solving a number of problems that can arise when driving. Just as we service and tune our vehicles, the way we look after our own body is fundamental too.

We could compare the mechanical chassis to our bones, joints and muscles, the engine to our cardio-respiratory apparatus (heart-lungs), the transmission (gearbox) to our nervous system and the fuel to food with which we top up our energy. When we drive, it is necessary for both the vehicle and the driver to be properly "tuned" because this improves the pleasure of driving, but above all it ensures endurance, control and safety.

Having well-trained arms, for instance, allows us to use grip the steering wheel (or handlebars) securely and react quickly to perform all the necessary manoeuvres.

Here's a useful exercise to train the arms.

Triceps extensions with elastic (Wellness Bag)

Standing with the elastic under one foot, grasp the handle and then flex and stretch the arm keeping the elbow high and the palms of the hands facing forwards.

Practical tips:
10-12 repetitions, 2-3 sets
1 minute rest between sets
2-3 times a week

Because of the driving position, which can be raised (people carrier, off-road vehicle), lowered (coupé) or extreme and closed (bike), the lumbar and cervical area can be subjected to abnormal strain, therefore special attention should be paid to exercises for the mobility and strengthening of these zones.

Abdominal and lumbar twists with a ball (Wellness Ball)

Stretched out on the floor, face up with arms extended, put your legs on the ball bent at 90°. Slowly turn the pelvis to the right and then to the left, keeping your shoulders on the floor.

Practical tips:
16-20 total twists to the right and left, for 2-3 sets
1 minute rest between sets
2-3 times a week

Good cardiovascular efficiency is important too since the driving position, and therefore rest position, slows down the circulation and return of the blood from the lower limbs toward the heart. This means that there can be lapses in attention and drowsiness.

Exercise on elliptic machine (Cross Forma)

Practical tips:
Activity for arms and legs 2-3 times a week for at least 20 minutes with medium resistance. Do not exceed 85% of your theoretical maximum heart rate (220-age).

One last tip: never underestimate your condition when about to drive! Your safety and that of others is at stake. For instance, introducing the "wrong fuel" such as rich or stodgy foods and alcohol can cause drowsiness and slow down our reactions fatally. So, be careful!