Three Simple Things You Need to Get a Workout on the Road
by Apex Capital | September 13, 2015
Getting Fit is as Easy as 1-2-3!
When you travel the country and sit in a truck all day, it can be tough to find easy ways to exercise. You might not be near a gym, a treadmill or weights, but you don’t need a lot of equipment to get a good workout in.
Here are three things you need to get a good sweat session.
1. TENNIS SHOES
It’s important to keep your heart healthy and one of the best ways is through cardiovascular activity. Cardio means doing any activity that gets your heart rate into the target heart rate zone to burn fat and calories. Walking and running are great cardio workouts for truck drivers because you can do it anywhere and all you need are tennis shoes!
Jeffery Clark, a truck driver who trains for marathons on the road, recommends if you’re new to running, embrace the beginning. Set achievable goals, like walking for 30 minutes. Don’t think about running until you can walk briskly for 30 minutes. Then start jogging. When you can handle jogging, try running.
34 laps around your truck is mile, but if you’re looking for a more interesting course, Clark recommends the Facebook group Truckin’ Runners. Truck drivers post their favorite running routes, so it’s a great place to find a safe place no matter where you’re stopped.
2. JUMP ROPE
Jumping rope is another great way to get your heart rate up. A jump rope doesn’t take up a lot of room and only costs $5 – $10. You can jump rope just about anywhere, as long as the ground is even. Try jumping rope the next time you’re fueling up or take a rest brake. You’ll be amazed how easy it is to get a good sweat session in and make your heart stronger.
3. YOUR BODY
Exercise isn’t just about cardio. By doing body weight movements you can increase muscle mass, strengthen your bones and burn calories. And you don’t even need weights, just your body! Exercises like step-ups, push-ups, lunges, squats, jumping jacks and planks are all easy movements you can do anytime, anywhere. The Healthy Trucker has a helpful video that explains all the movements.
The best part is; these movements can be done in short, 10-15 minute bursts. Try doing a round of 20 step-ups, 20 push-ups, 20 crunches and 20 jumping jacks in 10 minutes. You’ll find that changing up the movements helps you avoid getting bored and kicks your heart rate up. You may even find it fun!