Category Archives: Trucker Insite

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

Distracted Driving!!!!!!!!

What You Need to Know

New texting and mobile phone restrictions for commercial motor vehicle (CMV) drivers

The FMCSA and the Pipeline and Hazardous Materials Safety Administration (PHMSA) have published rules specifically prohibiting interstate truck and bus drivers and drivers who transport placardable quantities of hazardous materials from texting or using hand-held mobile phones while operating their vehicles. The joint rules are the latest actions by the U.S. Department of Transportation to end distracted driving. Violations can result in fines and/or driver disqualifications and will impact a motor carrier’s and/or driver’s Safety Measurement System (SMS) results.

No texting while driving

CMV drivers are prohibited from texting while driving. So what qualifies as texting? Texting means manually entering alphanumeric text into, or reading text from, an electronic device. This includes, but is not limited to, short message service, e-mailing, instant messaging, a command or request to access a Web page, or pressing more than a single button to initiate or terminate a voice communication using a mobile phone or engaging in any other form of electronic text retrieval or entry, for present or future communication. (Click here for final rule).

Do not type or read a text message while driving a CMV!

Use of mobile phones is restricted for CMV drivers

This rule restricts a CMV driver from reaching for or holding a mobile phone to conduct a voice communication, as well as dialing by pressing more than a single button. CMV drivers who use a mobile phone while driving can only operate a hands-free phone located in close proximity. In short, the rule prohibits unsafely reaching for a device, holding a mobile phone, or pressing multiple buttons.

How can drivers use a mobile phone and still obey the rules?

Locate the mobile phone so it is operable by the driver while restrained by properly adjusted safety belts.
Utilize an earpiece or the speaker phone function.
Use voice-activated or one-button touch features to initiate, answer, or terminate a call.
What happens if a driver is caught using a hand-held phone or texting while driving?

The rule imposes sanctions for driver offenses, including civil penalties up to $2,750 and driver disqualification for multiple offenses. Motor carriers are also prohibited from requiring or allowing their drivers to text or use a hand-held mobile phone while driving and may be subject to civil penalties up to $11,000. Violations will impact SMS results. Texting and calling on a hand-held phone carry the maximum violation severity weighting in SMS!

What are the risks?

Besides penalties and possible driver disqualification, recent research shows that the odds of being involved in a safety-critical event (e.g., crash, near-crash, unintentional lane deviation) are 23.2 times greater for CMV drivers who text while driving than for those who do not. Texting drivers took their eyes off the road for an average of 4.6 seconds. At 55 mph, this equates to a driver traveling the approximate length of a football field — without looking at the roadway! For CMV drivers who dial a mobile phone while driving, the odds of being involved in a safety-critical event are six times greater than for those who do not. Why take chances?

Bottom Line: Using a hand held device while driving is a serious traffic violation that could result in a driver disqualification.

No call, no text, no ticket!

Updated: Thursday, December 18, 2014

Just don’t do it BE SAFETY MINDED and arrive alive

 

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

Trucker News/Tidbits

How are the tires on your truck?Remember do do a complete PTI everytime!!!

You better check them before law enforcement officials get a chance to a month and a half from now.

The Commercial Vehicle Safety Alliance holds its annual International Roadcheck June 7-9, and they plan to focus on tire safety.

The organization says inspectors will check:

tire tread depth
tire pressure,
to make sure no items are lodged between dual tires
the overall condition of the tires to ensure there are no deep cuts or bulges in the sidewalls.
Inspectors will conduct full 37-step Level I inspections when stopping trucks.

The annual inspection blitz is an effort by the CVSA, the Federal Motor Carrier Safety Administration and law enforcement agencies.

 

1954 Kenworth at MATS: ‘It’s all truck

While there was no exhibit of the newest trucks from Kenworth at last week’s Mid-America Trucking Show in Louisville, there was a distant relative of the 2016 models on display thanks to a member of the American truck Historical Society. Tom Mullen of Linesville, Pennsylvania brought his 1954 Kenworth CC523 to the show, and its bright orange and cream paint job made it a standout. This former logging truck was completely restored and features a Cummins engine.Picture below….

 

New mount keeps your smartphone handy

Keeping track of your smartphone in your cab just got easier.

The Gravity X uses — as the name suggests — gravity to keep your smartphone or tablet at hand in your vehicle.

As the makers say:

“You simply need to insert the smart phone into the opening and as you release the phone, it will rotate by using the weight of the phone to grip the screen using a silicone pad with tiny micro suction cups. A simple concept that delivers amazing functionality when docking your phone …”

There are two ways to mount it to your dash:

  1. Use any small gap in dash along with a corner with a specially formulated non damaging 3M foam tape
  2. Or mount it on any flat surface of the dash if corner is unavailable with the same 3M tape. Now that’s what you call a smart approach to dock your smartphones in the car.                                                                                                                                                                                               *REMINDER* Hands free Truckers and you four wheeler’s on the road way’s Safety First!!!

1954 KW at MATS 2

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

Why I wanted to become a trucker..

Why I chose to become a trucker…

Where do I begin Well first and foremost my dad was a trucker and well I guess you could say I’m keeping his legacy alive by following his passion and making it mine as well I love what I do and wouldn’t change it for the world… My pop passed away back in 2011 I miss him dearly I’m very thankful my pop got to see me in action he even rode with my one time that’s all he could handle with his bad health and all but it was one of the Greatest moment’s in my life I’ve been liven this dream of mine since 2004 and still enjoy every minute behind the wheel….Have you ever thought of becoming a truck driver?. Or are you already a trucker what are some point’s in your life that brought you to the point of even considering driving a truck?… We all have a dream may I suggest following and living your’s out I don’t regret my carrier choice it’s keeped a roof over my family food in our bellies and clothing on our back. Don’t get me wrong there’s a lot of sacrifices to be made but with everything else in life you must be willing to make a sacrifice to achieve something worth achieving. (Nobody said life was easy they said it’s worth it.)

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