Racing Driver Sophia Flörsch in Two-Piece Workout Gear Shares "Fitness Challenge"

She Runs

Flörsch shared this post on Instagram of herself doing different workouts. One thing she is seen doing in it is going for a run. Flörsch captioned the post, “Awww what a cardio week I had 🏃🏽♀️➡️🚴🏼♀️Not been home a lot but still managed to get some nice sessions in 💪🏽 Running, cycling and even hiking ⛰️Which by the way was the nicest thing… 🤍”

She Bikes

In the previous Instagram post, Flörsch is seen on a bike ride. Biking has a lot of health benefits. A Healthier Michigan states, “Biking strengthens your muscles. This one, you can feel. When you’re pedaling, you can feel it working your calves, your quads and your glutes. These are all big muscles and working these out regularly can have big benefits not only for calorie counting, but also for stronger, leaner legs.”

She Hikes

Flörsch is also seen hiking in the previous Instagram post. According to Harvard Health, hiking has a lot of benefits. “Navigating a winding, wooded trail can help your body build endurance, strength, and coordination, says Dr. Edward Phillips, assistant professor of physical medicine and rehabilitation at Harvard Medical School. Hiking over uneven terrain requires more energy than walking on a level surface, so it burns more calories. If you are hiking uphill, your body has to work even harder, he says. A rigorous hike may offer many of the same physical benefits as interval training, which alternates low- and high-intensity exercise to increase cardiovascular fitness. During a hike, your heart rate goes up as you move up an incline and drops when you head downhill.”

She Swims

Flörsch likes to swim to keep herself in shape. She shared this set of photos and a video on Instagram of herself in a pool. Flörsch captioned the post, “Throwback to some days in the mountains some weeks ago💨 I have to honestly say that I usually never use zoom in on pictures, but the zoom now is so badass!”

She Does Pullups

Flörsch is seen doing pull-ups in this Instagram post. Asphalt Green states that pull-ups have a lot of benefits. “Pull-ups are a fantastic way to improve upper-body strength. This exercise primarily targets your back and biceps, but involves many stabilizing muscles in your core, arms, and shoulders. Depending on the way you grip the bar, you can even work your chest. Plus, you don’t need any fancy equipment to do a pull-up. Tree branches, scaffolding, and even door frames are all places people can do pull-ups.”

Strength Training

Marta recently shared a video of her strength training workout, which gets her body ready to race. “This is 1 of the trainings to prepare for the races. This is just a part of the strength training I do to get ready physically,” she captioned it. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

• Develop strong bones
• Manage your weight
• Enhance your quality of life
• Manage chronic conditions
• Sharpen your thinking skills

Coffee

Marta enjoys the perks of caffeine. “Iced coffee with my new brides,” she captioned a photo from her friend’s wedding weekend. According to the Cleveland Clinic, there are several benefits of drinking coffee in moderation. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point out.

Stretching

Marta understands the importance of stretching before and after exercise. Here she is stretching before a workout. “Last week was fun 🤩A few days in the @iron.dames training camp 🏕️ Doing some sport and bonding with everyone. Thanks all for the good time. Had some laughs as you can see,” she captioned the post. “Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints,” says Harvard Health. “Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.”

Hydration

Marta makes sure to hydrate. “From my face in the 1st photo you can see how tough this race was with the hot conditions. My face is matching the bottle,” she captioned a photo of herself drinking out of a water bottle. According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

Walking

Marta enjoys walking for cardio. In another workout video she walks on the treadmill. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

Walking

Ana makes sure to get her steps in. “Track walk done and all ready to start the weekend!” she captioned an Instagram post. Going for a daily walk can be a game changer in terms of exercise, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

Hiking

While back in Spain, Ana took a hike. “No place like home,” she captioned a photo taken during the hike. According to the National Parks Service, the physical benefits of hiking include:

• Building stronger muscles and bones
• Improving your sense of balance
• Improving your heart health
• Decreasing the risk of certain respiratory problems

Massage

As part of her self-care and recovery routine, Ana gets regular rub downs. “How training days at home looks like,” she captioned a post. According to the Mayo Clinic, studies support the many benefits of getting a regular rub down. These include stress reduction, lessening pain and muscle tightness, increased relaxation, and improved immunity.

Strength Training

In her recent post Ana strength trains at the gym. She does a variety of exercises, including single leg lunges, pullups, squats, and weights. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

• Develop strong bones
• Manage your weight
• Enhance your quality of life
• Manage chronic conditions
• Sharpen your thinking skills

Stretching

In the same post, she ends her workout with stretches. “Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints,” says Harvard Health. “Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.”