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Doing fitness work is an essential part of becoming a successful go kart racer. Go kart racing is a very physical type of sport, despite the fact that people who are not involved in the sport often feel that this is not the case. Many go karters overlook fitness work in favour of perfecting their driving skills. This is often a mistake though, as working on your fitness can go a long way towards making you a more all-round go karter.

Becoming an All-round Go Kart Racer
Your average go kart race can be very demanding in terms of the physical stress that your body is placed under. As well as the physical side of things, go kart racing is also mentally demanding as you need to be fully concentrating at all times. You will generally find that the more successful go kart racers have better fitness than those who concentrate predominantly on their racing skills. If you want to improve your go karting skills, working on both is highly recommended.

Fitness Areas to Work On
After a go kart race, it is likely that there are particular muscles that will be more uncomfortable than others. This is an indication that you should pay more attention to them in your fitness work. The G-forces that affect your body during go karting can play havoc on your neck muscles if you do not spend time incorporating it into your fitness work. It is possible for the vertebrae in your neck to be damaged as a result of the G-forces. Your arms can also be affected. Focusing on your upper body should be a big part of your fitness work, followed by strength endurance work.

Improving Your Racing
Strength endurance work will allow you to compete at a high level as you are less likely to feel tired and drained in the middle of a go kart race. If you skimp on the fitness work, your rivals can easily gain an advantage on you in both the physical and concentration stakes. It is not hard to see how this can impact on your performance and racing results.

Working on your fitness can help you to become a better go kart racer. Fitness work is often sidelined or ignored in favour of go karting skills as many go kart racers believe that this is the best way to improve as a go kart racer. While perfecting your go karting skills is obviously important, doing fitness work can have several benefits. Firstly, it can improve your stamina and strength endurance, which can have huge benefits for your go kart racing performances. Secondly, it can help to improve your concentration levels, as the physical and mental sides of go karting go hand in hand. The most successful go kart racers will often spend a significant amount of time doing fitness work alongside perfecting their go karting skills, which means that you will often be at a big disadvantage if you do not do this too.

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Upper body training is a good way to work out your upper body. A strong upper body is recommended for go karting as steering and cornering can quickly make your arm muscles ache. Although this may not affect you during your go kart races or practice sessions, you will usually feel the effects later in the day. Upper body training can counteract this.

What Is Upper Body Training?
Generally speaking, upper body training involves working your torso, back and arms. For go kart racers, working your neck muscles is also recommended. See our article on “Strengthening Neck Muscles” for more on this. Upper body training for the chest, biceps and triceps usually involves weights. It is important to use weights that are in line with your current strength levels. Using weights that are too heavy will invariably result in injuries.

Tips For Upper Body Training
Fitness experts recommend continuously changing up your upper body training so that your body does not have an opportunity to become too used to any one particular workout.

Start each upper body workout with warm-up stretching. If you go straight into a workout without doing the necessary warm-ups, you can easily injure yourself.

As upper body training workouts are usually fairly intensive, you should limit them to every other day to give your body chance to recover on the days off.

Upper Body Training – The Chest Muscles
Warm up your chest muscles by lifting light weights. Incline the bench to around 30° and do two or three sets of ten reps with a dumbbell. After this, switch to flat bench pressing. This can be done using free weights or on a specific bench press machine. Bench fly’s on either a flat bench or an inclined bench is another option for working the chest muscles. Three sets of twelve to fifteen reps is fairly standard.

Upper Body Training – The Bicep Muscles
You can use either free weights or a pulley machine to work your bicep muscles. The general idea is to use a variety of weights, starting off with the heaviest weight (but one that is in line with your strength levels) and drop down. Do ten reps for each set, and drop down a weight for each new set of reps. For free weights, push your back flat against a wall to concentrate solely on the biceps.

Upper Body Training – The Tricep Muscles
Tricep dips are a good way to work your triceps. If you do not have a tricep dips machine, you can use a bench instead (sit on the floor in front of the bench with your hands on the bench behind you, and use your arms to lift yourself up and down). You can also use a Swiss ball. Keeping your hands central on the Swiss ball, perform two sets of reps, with a short rest between each set of reps. This is not as easy as it sounds as it can be difficult to control the Swiss ball while doing reps!

Upper Body Circuit Training
Upper body circuit training combines several different upper body exercises. Ideally, you should have minimal rest between sets of exercises (thirty seconds or less). Reps of between twelve and fifteen (for an intermediate level) or between fifteen and twenty (for an advanced level). Recommended exercises include:

* Biceps curls
* Tricep dips
* Tricep kickbacks – Sitting on a firm bench with your feet flat to the floor, lean forward as far as possible and extend your arm backwards. Keep your upper arm as straight as possible, with your elbow tucked into your side. Repeat this for several reps.
* Wide arm press-ups – Do press-ups with your palms facing forwards and your hands a double shoulder-width apart
* Close arm press-ups – Start off in a box-style with your arms shoulder-width apart if you have not tried this before, as it can be difficult to do. This style of press-up involves creating a triangle with your thumbs and fingers so that your hands and arms are close together. Perform press-ups in this position, pushing your elbows outwards as you push down.
* Breast strokes – With your feet shoulder-width apart, do breast stroke swimming movements while holding light weights
* Bench presses
* Shoulder presses

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A combination of high speeds and tight corners means that go karting tends to put your neck muscles under a lot of pressure. Because of the G-forces that affect your body when you take corners, you will often find that your neck muscles ache after even a fairly short go karting session. Fortunately, doing exercises to strengthen your neck muscles can help with this. As a word of caution, it is best to seek advice from a qualified trainer before embarking on strengthening your neck muscles, as it is easy to do significant damage to your body if you are not really sure what you are doing.

Why Spend Time Strengthening Your Neck Muscles?
There are several benefits to strengthening your neck muscles as part of your fitness work for go karting. Firstly, it will go a long way towards reducing the discomfort that most novice go karters experience when first getting involved in the sport. This discomfort is mostly the result of G-forces.

If you intend to move into the higher echelons of motor sport, you will need to be able to withstand high G-forces. For example, the average Formula One driver contends with around 5g under braking, 2 g under acceleration and 4-6 g during overtaking manoeuvres.

What Type of Exercises Will Strengthen Your Neck Muscles?

Isometric neck exercises are a good way to work your neck muscles without injuring yourself. These neck exercises are best done every other day so that you do not strain your neck muscles. This is particularly important if your neck muscles are not used to be exercised regularly. To do simple isometric neck exercises, you can follow these steps:

* Stand with your feet shoulder-width apart.
* Gently push your head backwards and use your neck muscles to keep your head still. After around ten seconds, relax your neck muscles.
* Put your hands on the back or side of your head, and gently push your head forwards. As before, use your neck muscles to keep your head still. Relax after ten seconds.
* Repeat the steps several times.
* For side isometric neck exercises, stand with your feet shoulder-width apart and put your right palm against the right side of your face so that it is just above your right ear.
* Gently push your head to the left as if you are trying to connect your ear and shoulder. While doing this, contract your neck muscles to keep both your head and neck in the right position.
* Do the same with your left side, and repeat the steps several times.

Strengthening your neck muscles is recommended for helping your body to cope with the G-forces that can cause a lot of discomfort later on. While the G-forces that affect you in go karting are nowhere near as big as the G-forces that affect Formula One drivers, you can still end up with a very sore neck in the hours following your go karting session. Before you start any neck strengthening exercises, it is best to consult a trainer to make sure that you are not going to cause any damage to your neck or spinal cord as a result of your intended fitness work.

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To properly control the pedals in a go-kart, you need to be constantly using your legs to use the brake and accelerator pedals effectively. This can be tiring for your leg muscles. Thankfully, doing lower body training can help you to build up the strength in your legs, as well as helping you to get in and out of the kart more easily. This is not always as easy as it sounds, as go karts sit low to the ground, and it is possible to pull or even tear muscles climbing in and out of the go kart.

Tips For Lower Body Training
Before you embark on any lower body training, it is essential to warm-up your muscles properly to avoid injuring yourself. This is especially important if you do not normally exercise the relevant muscles much. Many of the exercises that can effectively work out your lower body involve weights. It is important to set the machine(s) at a weight that is in line with your strength levels. Being too ambitious with your choice of weight can result in injury. As your strength levels increase, you can increase the weight(s) slightly to build up your strength levels further, but be make sure that you are realistic and do not try to make too big a jump.

Examples of Lower Body Training
Quad exercises are often done on a leg extension exercise machine. As you build up the strength in your legs, try three sets of ten to twelve reps, followed by one or two sets of four to eight reps with a slightly heavier weight. This works the quadricep muscles in your upper leg.

Hamstring exercises are often done on a hamstring curl machine. This requires you to lie on your stomach with the pads of the machine in line with the bottom of your calf muscle, with your knees positioned just beyond the edge of the machine. Using the side of the bench as a means of supporting yourself, gently bend your knees to encourage your heels to move up to your bottom, and then gently move them back to their original position. Doing several sets of around ten reps will work the hamstring muscle in your upper leg.

Squat exercises are often done while standing against a wall. With your feet shoulder-width apart and planted flat to the floor, bend your knees so that your upper body moves towards your lower body. Straighten your legs to complete the movement. Although it sounds simple, squat exercises need to be performed correctly to minimize the chances of injuring yourself. This is particularly true if you lift weights while doing squat exercises, as the added weight can place a lot of pressure on your back and spine. However, when squat exercises are performed correctly, doing several sets of reps will work a range of different muscles in your lower body including the quadricep and hamstring muscles in your upper leg and the glute muscles in your bottom.

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Cardiovascular fitness involves doing fitness work that makes your heart beat faster and your breath become deeper. While this can technically refer to most types of exercise, cardiovascular exercise is specifically working your cardiovascular system, which can be improved by doing cardiovascular exercises on a regular basis. Improving your cardiovascular fitness can help you to become a better go kart racer, as you will be less likely to become tired during a race or immediately afterwards.

Why Do Cardiovascular Exercise?
Cardiovascular fitness work is often done to build up general stamina and fitness. To do this, it is recommended that you do cardiovascular fitness work three or four times per week. Each session of cardiovascular fitness work should last for around half an hour. Having superior general fitness and stamina can give you both a physical and mental edge over your go karting competition. If you become physically tired during a race, it can impact on your concentration levels and make you less aware of what is going on around you.

Your Heart Rate
Your target heart rate is important when doing cardiovascular fitness work. Your maximum heart rate refers to the number of beats that your heart can produce on a theoretical basis. This can be calculated by subtracting your age from 220.

Your target heart rate refers to the heart rate that you should aim to achieve depending on the intensity of your cardiovascular workout. Generally, this is somewhere between sixty and eighty per cent of your maximum heart rate.

To measure your actual heart rate, you have several options. Find one of your major pulse points (ideally on the inside of your wrist, or just underneath your jaw) and count the number of beats that are produced in sixty seconds. Alternatively, a heart rate monitor will continuously keep track of your heart rate and removes the need to keep manually taking your heart rate. This is also useful to keep a continuous check on your heart rate while you are exercising to make sure that you are in line with your target heart rate.

Types of Cardiovascular Exercise
There are several types of cardiovascular exercise. These include:

* Low intensity cardiovascular exercise over a long period – This type of cardiovascular fitness work typically involves working at forty to sixty per cent of your maximum heart rate for a sustained period of time (usually forty minutes or longer). Popular examples include running and cycling. You should be able to hold a conversation while doing this type of cardiovascular work as it is not especially physically demanding.
* Medium intensity cardiovascular exercise over a fairly long period – This type of cardiovascular fitness work typically involves working at around seventy per cent of your maximum heart rate. Because it is more physically demanding, it can only be done for around half an hour. Your breathing will be deeper than during low intensity cardiovascular work, but you should still be able to exercise without discomfort.
* High intensity cardiovascular work over a short period – This type of cardiovascular fitness work typically involves working at between eighty and eighty-five per cent of your maximum heart rate. As it is physically demanding, a twenty minute session will usually be the maximum that your body can handle.
* Interval cardiovascular exercise – This type of cardiovascular fitness work typically involves combining low, high and medium intensity cardiovascular fitness work. For example, several minutes of cycling can be followed by one minute of gentle walking.

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Building up your general stamina is a good idea for go karting, as it can give you a physical and mental advantage over your rivals. Building up your general stamina means that you are less likely to fade both physically and mentally during a go karting race. Not all go kart racers spend as much time as they should on the fitness side of things, which can result in them becoming physically and mentally tired during go kart races.

Exercises to Build Your General Stamina
Walking is an easy way to improve your general stamina. As it is a low-impact exercise, it is kinder on your joints than running or jogging. Swimming is another activity that is ideal for building up your general stamina, as it works your whole body. Another good option is aerobic cardiovascular exercise such as cycling or running. See our article on “Cardiovascular Fitness” for more advice on these types of exercises.

If you prefer to exercise in the gym, you could try spinning classes. This involves indoor cycling on a stationary bike, although the bikes in question are more specialised than your average stationary exercise bike. Although it takes place indoors, it is designed to mimic outdoor cycling (for example, by cranking up the resistance on your bike and standing on the pedals at various intervals). An instructor will head the class in similar style to an aerobics class. Upbeat music is usually played to encourage you to continue “spinning” at a fairly rapid pace. There is also the added motivation of being surrounded by other people. Because of this, spinning classes are a good way to increase your general fitness as it gets the blood pumping. As it is a high intensity cardiovascular exercise, spinning classes are not advisable if you do not already have a respectable level of fitness in the first place. They are intended to build on decent fitness levels, rather than build up your stamina from scratch.

How Long Does It Take To Build Up General Stamina?
If you draw up a fitness plan and stick to it, you can build up your general stamina in a matter of months. Generally speaking, the more effort you put into your fitness, the greater the rewards. However, it is important to be realistic when creating a fitness plan. If your goals are too challenging, it is easy to lose motivation, which means that you are unlikely to see any significant results quickly. Building up your fitness slowly but surely is better for your body as you are less likely to injure yourself by pushing your body far beyond what it is used to.

Building up your general stamina is essential if you want to compete at a high level in go karting. By increasing your fitness levels, you can gain an edge on any of your rivals who have skimped on the fitness side of things, as you are less likely to become mentally or physically tired. There are various different cardiovascular exercises that you can do to build your general stamina, including activities such as running, walking, spinning and swimming.

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The Importance of Good Fitness
Go karting (and motor racing in general) is a highly physical sport. The G-forces that affect your body when taking corners can have a big impact on your neck. In extreme cases, the vertebrae in your neck can be damaged, and can also affect your arms.

The physical demands of the sport require go kart drivers to be extremely fit. As well as enabling your body to cope with the physical side of racing, fitness also allows your mind to be in tip-top condition. Physical fitness goes hand in hand with mental fitness.

Poor fitness levels often result in you getting tired quicker than your rivals, especially if they have superior fitness to you. This can have a knock-on effect for your concentration levels, which can ultimately cost you in terms of performance and results.

Recommended fitness training includes doing push-ups, sit-ups and pull-ups. The idea is to work on your general stamina and upper body strength without focusing too closely on individual areas. Cardiovascular exercises such as running and cycling are also good for building up your general fitness.

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Being able to train yourself for go kart races is an important part of becoming a successful go kart driver. This can take several different forms, including pre-race visualisation, fitness and diet, but the most effective race training involves a combination of all of these. This article offers tips and advice on Go-kart race training.

Using Visualisation Techniques
Successful go kart racers often use visualisation techniques before a race. This tends to involve picturing the “perfect” race, and how you want it to pan out in an “ideal” world. Of course, this is unlikely to actually happen in reality, but it can help to focus your mind in preparation for the race ahead.

Many drivers also like to spend some time before the race picturing the circuit and working out how they will approach the corners and other challenges.

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Improving Your Racing
Strength endurance work will allow you to compete at a high level as you are less likely to feel tired and drained in the middle of a go kart race. If you skimp on the fitness work, your rivals can easily gain an advantage on you in both the physical and concentration stakes. It is not hard to see how this can impact on your performance and racing results.

Working on your fitness can help you to become a better go kart racer. Fitness work is often sidelined or ignored in favour of go karting skills as many go kart racers believe that this is the best way to improve as a go kart racer. While perfecting your go karting skills is obviously important, doing fitness work can have several benefits. Firstly, it can improve your stamina and strength endurance, which can have huge benefits for your go kart racing performances. Secondly, it can help to improve your concentration levels, as the physical and mental sides of go karting go hand in hand. The most successful go kart racers will often spend a significant amount of time doing fitness work alongside perfecting their go karting skills, which means that you will often be at a big disadvantage if you do not do this too.

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Fitness Areas to Work On
After a go kart race, it is likely that there are particular muscles that will be more uncomfortable than others. This is an indication that you should pay more attention to them in your fitness work. The G-forces that affect your body during go karting can play havoc on your neck muscles if you do not spend time incorporating it into your fitness work. It is possible for the vertebrae in your neck to be damaged as a result of the G-forces. Your arms can also be affected. Focusing on your upper body should be a big part of your fitness work, followed by strength endurance work.

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Doing fitness work is an essential part of becoming a successful go kart racer. Go kart racing is a very physical type of sport, despite the fact that people who are not involved in the sport often feel that this is not the case. Many karters overlook fitness work in favor of perfecting their driving skills. This is often a mistake though, as working on your fitness can go a long way towards making you a more all-round go karter.

Becoming an All-round Go Kart Racer
Your average go kart race can be very demanding in terms of the physical stress that your body is placed under. As well as the physical side of things, go kart racing is also mentally demanding as you need to be fully concentrating at all times. You will generally find that the more successful go kart racers have better fitness than those who concentrate predominantly on their racing skills. If you want to improve your go karting skills, working on both is highly recommended.

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