Trucker’s health And the summer HEAT(Excercise)

6 Trucker Exercise Tips for Dealing with Heat

So, whether you are going for a power walk, a run, or playing a group sport in hot weather, use these common sense precautions .

  1. Exercise in the morning or evenings if possible, avoid the hottest part of the day.
  2. Get Acclimated. If you are used to exercising indoors or in cooler weather take it easy at first, give your body time to adapt to the weather change.
  3. Know your fitness level. If you are just beginning a workout regime you may have a lower tolerance to the heat.
  4. Drink plenty of fluids! Dehydration is a key factor in heat related illnesses. Keeping well hydrated helps your body sweat & cool down.
  5. Dress appropriately. Wear light weight, light colored clothing.
  6. If possible, always consider moving your workout indoors to avoid the heat, especially in extreme temperatures.

Exercising in extreme heat can obviously wreak havoc on your body and result in a serious heat related illness. For example:

  1. Heat cramps, which are painful muscle contractions.
  2. Heat exhaustion occurs when your body temperature rises above 104 F. Symptoms include nausea, vomiting, headache and cold, clammy skin.
  3. Heatstroke. Heatstroke can be life threatening. Symptoms include confusion, irregular heart rhythm, dizziness, nausea, visual problems & fatigue.

If at any time during your workout you develop any of these symptoms, you must lower your body temperature and get hydrated. Stop exercising immediately and get yourself to a cooler location. According to the Mayo Clinic, if you are not feeling better within 30 minutes you should consult your doctor or seek immediate medical help.

2 Interval Training Routines to Get Those Calories Burning

If you’re looking to add to, or change up your usual fitness routine, Interval Training might be just the thing you’re looking for. Sometimes we get stuck in a rut; bored with the same workout day after day, or getting past a weight loss plateau that might seem impossible.

All hope is not lost! You may just need to try something new. Interval Training is a great way to rev up your workouts.

What is Interval Training?

It’s not as hard or complicated as you may think. It is simply alternating bursts of intense activity with intervals of lighter activity. There are unlimited variations out there that you can incorporate into your workouts depending on your exercise level, space and time. Here are a couple examples…

Jogging Interval Training

  • 2:00 light jog
  • :30 sprint
  • :30 walk
  • 1:00 light jog
  • :30 sprint
  • :30 walk
  • 1:00 light jog
  • :30 sprint
  • 1:00 light jog
  • :30 sprint

Repeat this interval until your run is over.

Here’s a 7-minute workout. Do each exercise at high intensity for 30 seconds, followed by a 10 second rest. Repeat circuit up to 3 times.

Strength Interval Training

  • :30 jumping jacks
  • :10 rest
  • :30 wall sit
  • :10 rest
  • :30 push-ups
  • :10 rest
  • :30 crunches
  • :10 rest
  • :30 squats
  • :10 rest
  • :30 tricep dips
  • :10 rest
  • :30 plank
  • :10 rest
  • :30 high knees
  • :10 rest
  • :30 lunges
  • :10 rest
  • :30 side plank
  • :10 rest
  • :30 other side plank
  • :10 rest

Again, these are just two examples. There are many variations out there, just do a little research and you will find a routine that works for you. You can even modify them and make them doable inside the cab of your truck.

4 Benefits of Interval Training

What can interval training do for you? Whether you are new to an exercise routine or an expert, interval training can benefit you.

  1. You’ll burn more calories. The harder you exercise, the more calories you will burn just by increasing the intensity for minutes at a time.
  2. You’ll improve your aerobic capacity. As your cardiovascular health improves you will be able to exercise for longer and with more intensity.
  3. You won’t get bored easily. Turning up the intensity in short bursts adds variety to your workouts, along with mixing up the moves you do.
  4. You don’t need expensive special equipment. Most interval training is done using simple equipment like a jump rope or using just your body weight.

As with any new physical activity, be sure to consult your physician before beginning, especially if you are on any medications or have any health issues and start out slow, don’t overdo it!

Keep the shiny side up, the rubber side down and make healthy choices!

If you choose to try these exercise’s We’d love to hear from you on what you liked and what you would change up…

Hi I’m James aka Tiny I’m a father blogger and trucker