While it is challenging to try to stay fit while on the road, it is not impossible. There are many options available to truckers both on and off the road. For drivers that don’t have access to fitness centers, there are exercises you can perform while on the road that will deliver results. The American College of Sports Medicine recommends that you train for 20 minutes at 70% of your max heart rate 3-5 times/week in order to derive cardiovascular benefits.
In order to calculate your max heart rate you can use this simple formula: 220-your age = max heart rate. Heart rate monitors are available on market today. There are also free apps like Instant Heart Rate (iTunes and Android) that can be used during a workout to track your heart rate.
The following are weight bearing exercises that can be performed in your truck that will elevate your heart rate:
- 3 sets x 10 pushups or burpees
- 3 sets x 10 squats
- 3 sets x 10 crunches
- 3 sets x 10 triceps dips
Follow the workout with a 10-15 minute brisk walk. As your fitness level improves, you can incorporate weights into your work out and perform chest presses, bicep curls, rows and shoulder presses. You can also progress to a jog or a light run. Be sure to use a athletic shoe that is designed for walking or running in order to get the proper support and to help prevent injuries.
If you are on the road and have a smartphone at hand, you can also utilize the 7 minute workout. The only thing needed for this quick and effective workout is a chair. There are several free apps that can be downloaded and the workouts can be customized to fit your tight schedule.
By incorporating a moderate exercise program into your life and decreasing saturated fats in your diet, you will see a significant improvement in your cardiovascular system.
Remember, exercise will help you to be in it for the long haul.
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