Fit truck = good truck. Health is not only in the individual interest of drivers, but also the employer can benefit from it, as in a healthier environment and lifestyle, with fewer sick leave, work is more effective, which can ultimately result in greater profits. Leadership is often long, sleepy and challenging work, but there are methods for our fitness and well -being to the maximum and stay there. In our post, we take some tips that can help you keep your health in good maintenance, along with a lot of sedentary work.
Moisturize - Drink water regularly!
An average of 60%of the body weight of an adult man is water, so there is no question of how much importance of proper hydration is important for health. The dehydration/dehydration - that is, when the body loses more fluid than the intake - It may be a result of a decrease in fatigue and concentration. Remember, the body only indicates in such a case when it is already dehydrated.
Signs that indicate dehydration:
- thirst
- dark yellow, strong smell of urine
- rare urination
- tiredness
- dry mouth, lips and tongue
- dizziness
- headache
It is advisable to pay attention while driving a 2 liters of water daily, which cannot be replaced by other liquids, so do not think that half a liter of coffee will only be needed for 1.5 liters of water that day - especially since the coffee even has a drainage effect. Get in a rechargeable bottle or thermost, so you can reduce the formation of excess plastic garbage on the one hand and easily You can track the quantities you consume. The bottle of water should be while driving, do not cover up with the complaint that you do not drink because you should stop.
In addition to coffee, it is advisable to avoid sugary, carbonated soft drinks. In addition, consuming more than two per day will have a negative impact on the sleep cycle. It is known to have a Air conditioner's use dries the air, at the same time, the body, the mucous membrane, so if you turn it on in the booth, feel free to count on the quantities exceeding 2 liters.
Stay active
Truck is often stressful, and exercise and sport are excellent stress relievers. In addition, the many session carries the risk of a number of health problems, such as lower back pain, continuous spinal cord, or hypertension, which can later lead to circulatory and heart problems. The average long-term international drivers from 24 hours a day are almost still motionless, at most to refuel or walk into the store. In addition, in today's trucks, the automatic transmission did not even have as much movement as when working on the shoulder, a smooth gear change required severe physical work. The best way to avoid sedentary work is to move.
You can start in two ways: nicely gradually or drastically, start right away. The former may be easier, while the other may initially have more pain and resignation, but you can pick up the rhythm sooner and make your movement regularly.
Entry level
As a smallest effort, take the time to pull down on the go, set up a resting, gas station, and Stretch a few minutes (If you have more time, you can try yoga), do a couple of simpler exercises, help you upset your blood circulation. Walk 5 minutes if you have stopped anyway eat or refuel. You don't have to go for a goal, just move a little on the gas station or in the parking lot, or may you check your assembly before sitting back into the booth. Believe me to increase your heart rate and the open air can help a lot to make the way with a better feeling.
You don't necessarily have to stop to help your body a little bit. They exist so called static strengthening exercises, which you can do in the driver's seat even on the fly. The essence of these is Muscles a few seconds of stretching and relaxing. These include raising the shoulders, heel lifts to stimulate the calf, and the contraction of the muscles.
Advanced level
Develop, accelerate the walk, start running. Plan ahead! If you spend the night in the right truck parking lot or even the longer weekend rest periods, Pull up your running shoes, possibly snap into a bike saddle and discover the area while moving. You can find an example of a bicycle rental opportunity for big truck rest, but you can do a folding bike with you for longer, multi -day roads. This is not only for your health, but you can also get to know the places that you may have previously had to admire from the highway, through the truck window. And if you start running but you don't want to - or don't have the opportunity - to go far, it's good to know that 30 laps around the truck corresponds to a distance of about 1km.
Professional level
Combine the previous ones and add further exercises. There are many forms of movement that are you can do it in a truck or around it To keep your muscles in the best shape. Take free weights with you, some discs or kettlebell will fit in the truck, it will not depend on whether the assembly is overweight. Yogamatrac, jump rope, different resistance fitness tapes but as well as the spanifers can also catch your own weight training.
Those who did not start truck today could run into a big truck fitness theme a few years ago. The German truck driver is a specifically a cab invented. This was essentially nothing more than a plank with two different resistance rubber bands. The Daimler embraced his idea and praised it with the name Topfit. According to our information, the device is no longer available, but points out that Those who are really determined can make sports equipment that can benefit. They are not looking for the excuse, but solving the problem.
Bring the most of yourself
In a 2017 British research, it was assessed that working in Britain 84%of truck drivers have different weight problems. This can be avoided with 150 minutes of exercise per week, which is calculated for 5 days It requires only half an hour a day. It is true, however, that, with strict deadlines, it is not at all easy to find time for sports.
The American Siphiwe Baleka - former driver, Ironman triathlonist, a swimmer who is a very specialized coach specializing in truck drivers - goes even further. According to the method he has invented 7 using simple advice Serious results can be achieved. In his view, it is only a short time to spend a relatively short time on sports and pay attention to the meal.
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15 minutes: So much Eddz every day! You don't have to do it at a gym, but even the workout plan is not expected, but during that time, take it seriously, don't alibizz.
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Exercises are performed intensely, 75-85%of the maximum heart rate. In addition to burning fat, this also contributes to avoid having to train for hours (greater intensity = shorter training time).
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Parallel work: work several muscle groups at a time, so you can move your whole body in a shorter time.
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Always eat after training, within 30 minutes after completion to achieve the best result.
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Breakfast, then eat something every three hours so that there is an excessive feeling of hunger.
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Only healthy snacks be on your hand. During a long driving, you inevitably reach for light snacks, and if you do it, you will not be tempted.
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Follow your workouts and meals, thus your development. There are plenty of workouts that are suitable for this nowadays, but if you have a heart rate monitor smart braceletYou also wear, it will be much easier to coordinate.
It is also true that if you do not go to an equipped gym, but only in the parking lot, it will make it more creative. This is how the train itself can become a full part of your workout. You can make forearm bends based on the side of the trailer, support the foot on the front of the tractor, stairs on the stairs of the cab, or pulling can be solved with the truck. You will not need any extra tools for basic exercises such as sitting, eruption, plank, squatting, really.
Your colleagues may look at you strangely, but you will still know that you are much better off in the fight for health, the positive effects of which will only feel the positive effects. As you gradually develop, you will see that you will be able to perform more or more intensive programs during the 15 -minute training time.
What you can't miss if you go into your workouts is a warm -up. Many people underestimate its significance, but special attention should be paid to avoid injuries and stretches. Especially when you make short but intense movement. You can come after a workout to come with a stretching, so you will be less muscular and the muscle building will be appropriate.
There are showers in the larger rest, so post -workout cleaning should not be a problem. And in the summer a mobil You can guarantee refreshment anywhere.
Get motivated
Motion will be much easier if you can integrate it into your daily routine. The different step counter and fitness apps It allows you to set daily or weekly goals that can motivate better. And many of them suggest concrete exercises, so you don't even have to break your head and how many times you do.
Can help a lot to start regular exercise if, for example, dog, which will force him to walk, which obviously attracts your movement with you. In addition, the pet can facilitate contact with strangers, which - in a basically lonely genre such as truck - is also pleasant for our mental well -being.
Step down
Kneading and muscle building you can be really effective if You can also adjust other areas of your life, that is, you become aware of your meal, and you have a sufficient amount of rest and spend enough time to sleep.
Instead of fast food Choose a food that you know for sure how and what is made. After a morning workout, hit a protein -rich egg menu on the bag -brew or the in your pan. Between meat, look for lean meats that you can make after proper preparation even on the fly in a bucket, according to your own taste.
Make your sleep as relaxed as possible. On the one hand, evening movement also contributes to this, but you can do a lot for it by directly You are not pushing your phone, laptop before bedtime, but you let your organization calm down, for example, reading a newspaper or a good book.
This is how your journey to health becomes even more complete.
Important graduality. If you like to change from what you read here, keep in mind that you don't have to start everything at once. Can be much more effective if Step by step you stand for him to live healthier. It is much easier to introduce new habits little by little. Plus adjust each to your own habitus as It only makes sense if you really feel better with this.
You wouldn't sit in a truck that is not properly maintained in every way, so care about maintaining your own organization!
