DriveFit Personal Trainer
Professional fitness instructor, Steph, will create specific exercise videos designed for the everyday, average physique, CWRV Transport driver. Each video will demonstrate specific exercises drivers can do in their truck, at a rest stop, in the hotel room or at home. We are excited to offer this professional service to our drivers and help you get moving and stay healthy.
CWRV knows that being stuck in your truck for most of the day can take a toll on you. Something that gets shoved to the back of your mind is finding time to exercise. This can often be a daunting task due to the little space you have. However, not getting exercise can be more dangerous to your health than smoking.
The many benefits of exercising are good blood circulation, boost in energy, better cardiovascular health, stronger bones and muscles, better mental health, higher brain function, better sleep, smaller risk of cancer, high resistance to infection, and better weight control. It is recommended to do at least 30 minutes of exercise per day. This is a great time to get your 30-minute rest break in that the DOT requires every 8 hours you are on duty.
The U.S. Department of Health and Human Services recommends both aerobic and strength training. Aerobic exercise also known as “Cardio” include running, bicycling, swimming, and walking. Examples of strength training include lifting weights and resistance bands. As a driver you can get out and walk around the truck stop, going swimming when getting to your hotel and the end of the day, do various push-up and ab exercises that do not require equipment. You can also purchase resistance bands and find various exercises that you can complete with the bands.
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While exercising it is important to make sure you stretch. Even if you are not about to exercise it can be very beneficial to stretch. Stretching can increase your range of motion which leads to a decrease in injuries. The blood flow to your muscles is increased when you stretch. This can speed recovery in case of an injury. Your balance and coordination are also enhanced when you stretch. This can lead to better posture and relief from stress and stress-related tension.
- Make sure you warm up before stretching. You should stretch before and after you do physical activity. Follow these tips to get the best out of your stretching.
- Focus on major muscle groups. Pay more attention to your calves, thighs, hips, lower back, neck, and shoulders. You should stretch both sides and stretch often.
- Do not bounce. When you are stretching you should use smooth fluid movements. When you bounce while stretching you can cause harm to your muscles.
- Remember 30 and 60. When stretching you should hold your stretch for at least 30 seconds. If you have a sore area hold the stretch for 60 seconds.
- Pain is not your friend. When stretching make sure that you are not causing yourself pain. You should aim for tension for the best stretch.
Stretch often. When you stretch two or three times a week it is more beneficial to your body then not stretching at all. The more you stretch regularly then better your range of motion will be. When you stop stretching your range of motion will start diminishing.
Get more info from Mayo Clinic >