On-the-Road Trucking Fitness Rules
- On The Road Exercise*
Hey you put down the jelly doughnut! Just because your office is mobile doesn't mean you can't stay fit! Shuck the excuses and stay in shape on and off the road.
- Drop and give me seven!*
Following these seven simple strategies can encourage great fitness results, despite all those long, sedentary motoring hours
- 1. Follow the 15 minute rule*
We're not talking about food on the floor here (that's the 10 second rule). Exercise at least 15 minutes a day, anywhere, anyway, no matter what. You don't need a gym membership to stay fit.
- 2. Act like Ironman*
Not the superhero in the red suit. A Tough Mudder. Aim for vigorous workouts at 75-85% of your maximum heart rate to maximize fat burning and your time. Think it's impossible? Triathlete Siphiwe Baleka, a former full-time, long-distance truck driver proves otherwise.
- 3. Multi-task*
Go for total body workout that works multiple muscle groups simultaneously.
- 4. Eat to build muscle*
Not that jelly doughnut you put down earlier go for protein. About 20 grams within 30 minutes post-workout will build muscle.
- 5. No skipping*
Eat breakfast and every three hours thereafter to prevent binge eating later.
- 5. Brown bag it*
Avoid the 99cent heart attack menu. Pack and keep healthy snacks readily available. Include foods you would actually like to eat not those little foam-shaped discs.
- 6. Log it*
Make weaknesses easier to spot "Dear diary, I had yogurt and berries with green tea for breakfast today, and a grilled chicken and avocado wrap for lunch. I caved and grabbed a milkshake today, but made up for it with a salad at dinner. I've finally progressed to five pushups without passing out, and my butt hurts from all the squats I did last night, but I have more energy than my three year old!"
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