Long haul trucking is one of America's most dangerous professions due to the risk of accidents and degenerative health issues, according to a 2008 study. Sitting for long periods of time, picking up heavy objects and subjecting the spine to the constant vibration of the truck puts your back at risk. A main concern is that repetitive vibration and heavy lifting can cause a herniated disc, which is when a vertebral disc compresses the nerves in the spinal column. This may cause pain in the back or sciatica pain down the leg.
The Truck Driver Workout is specifically designed to strengthen truckers to protect them from work-related injuries and improve job performance. This workout along with a program for healthy eating for truck drivers will have you looking and feeling great.
Truck Driver WorkoutThe Truck Driver Workout includes four different workouts comprising quick exercises using only your bodyweight or resistance bands. Bodyweight and resistance band moves are ideal truck driver exercises because resistance bands are portable. Stick a couple of resistance bands in your truck and you can do these truck driver workouts in a hotel room or anywhere along your route.
Each of the workouts includes four different weeks that increase in difficulty as you go. The first two weeks prepare your body for the more difficult third and fourth week. The workouts include a range of eight to 30 repetitions per exercise and two to three sets. The mix of low and high repetitions among the various exercises improves muscular strength, tone and muscular endurance.
Building StrengthThe Truck Driver Workout performs three main functions: it strengthens your core, improves dynamic strength and increases strength for lifting heavy objects. Core strength is important to maintain good posture and protect the spine. Example exercises include sit-ups and planks.
Dynamic strength allows your body to more safely in various direction while carrying objects. Iso-explosive bodyweight jump squats and reverse lunges and twists are examples of two dynamic exercises in the Truck Driver Workout.
The Truck Driver Workout also includes truck driver exercises to strengthen your legs, arms, shoulders, back and chest so you can pick up heavy objects and produce more force during pushing and pulling movements. Classic exercises like push-ups and variations like resistance band target the upper body. Exercises like walking lunges and resistance band glute kickbacks strengthen the legs.
Increasing FlexibilityProlonged sitting while driving causes your muscles to shorten, which makes them tight and vulnerable to injury. The Truck Driver Workout includes quick exercises to stretch your muscles. Do stretches like the tricep stretch, standing toe touch, one-arm shoulder stretch and behind head chest stretch every time you hop in and out of your truck. The program also includes stretches like the floor calf stretch and cat stretch that you can do in a hotel room.
Getting the Right NutritionAnother concern for truck drivers is eating habits. Truck drivers rarely can eat consistent, healthy meals. Ask a doctor or nutritionist about a plan for healthy eating for truck drivers to use with the Truck Driver Workout program. Also, check out the recommend supplements to accompany this Truck Driver Workout Plan to see the best results.