Question:
OK. Now that I have finally started posting, I am going to probably drive everyone crazy.
As alluded to in my heading, I have some serious concerns as to how to stay in shape on the road. I am not in bad shape now, not great shape either, so I would like to learn how others have accomplished this. While I know that trying to maintain something of a reasonable diet, low in fat and sodium is essential, I am more interested in learning anything about exercising on the road in this thread, as other threads are focused on diet.
I will be team driving doubles and will be gone from home the majority of the time, so any hints, tips or tricks would be greatly appreciated. I have already figured out that I can take advantage of my air seat for a couple of exercises such as curls and overhead presses, but these only cover a couple of muscle groups.
Anybody got any ideas?
Thanks, Tim aka Timberwulf
If you are not a liberal by the age of 16 you are not using your heart. If you are not a conservative by the age of 26 you are not using your brain.

Answer:
Crunches-half sit-up, but hold your shoulders off the ground for a ten count (or what's comfortable). Whenever you have to park, walk as much as possible. Ankle weight leg lifts, just not while at the wheel. Back against the wall, lower yourself by bending knees slowly, like you're sitting in a chair. Breathing exercises-breathe in for 7 seconds, hold for 7, let out for 7. Want more?
Dianarama

Answer:
goes as follows, though this may not be feasible for anyone else. For starters, I have 200 lb. of free weights on my truck (wife needs to pick me up another 100 lbs!), a pair of dumbbell handles, and a barbell (straight bar). I work with weights four days out of the week with every other day alternated with cardio and abdominal training. On weight days I do at least two warm-up sets followed by at least two to three work sets per exercise, unless I'm going to do just one exercise, and then I'll do anywhere from five to seven sets depending on my attitude that day. On cardio & ab days, I'll either run a minimum of a mile, run one-walk one, or walk three followed by four sets of twenty-five reps of reverse crunches, regular crunches, side bends, and torso twists. I'll outline this below to make it easier to see. My diet consists of lots of protein obtained through tuna, skim milk, turkey, ham, or chicken. I try to keep the majority of my carb intake from fruits/veggies and no starchy carbs after seven at night. Now this does change when I'm doing more of a power and strength routine and not concerned with putting on a few extra pounds. Then I'll pound the potatoes and pasta! I drink about two gallons of water daily, with a serving of o.j. at breakfast, and may have a soda here or there. I eat every three to four hours and currently carry 182 pounds on my 5'6" short self and stay between 11-16% bodyfat. If you need any more info I'll be more than happy to help out. There are plenty of exercises you can do to stay in shape minus weights, though I may be extreme to some! Below is the routine I do while on the truck. When I'm home or able to hit a regular gym I'll do a few different exercises, but out on the road I keep it to the basics.
Day 1Back)
Bent Over Dumbbell Rows
Overhand Grip Barbell Rows
(Sometimes) Reverse Grip Barbell Rows
Day 2: Cardio, Abs
Day 3Chest)
Dumbbell Flat Bench Press
Dumbbell Flat Flyes
Dumbbell Close Grip Flat Bench Press
Day 4: Cardio, Abs
Day 5Shoulders, Traps, Biceps, Triceps)
Barbell Upright Rows
Barbell OR Dumbbell Shoulder Press
Barbell OR Alternating Dumbbell Curls
Barbell OR Dumbbell Overhead Tricep Extension
Day 6: Light Cardio, Abs
Day 7Legs)
Squats, Deadlifts, OR Stiff Leg Deadlifts (I'll usually alternate between these per each leg workout).
After completing this cycle I'll take two days off then start over again.
"Pain is weakness leaving the body."
"Nobody ever drowned in their own sweat."
[This message was edited by Cyanide on October 06, 2002 at 21:29.]

Answer:
These ideas are very helpful and hopefully I can impliment them on the road. Sadly, I am not sure that I will be able to hit as hard as suggested, simply because the team driving means the truck will be rolling the majority of the time. As I learn more about my schedule on the road, I will try to add as much as possible.
I am starting to become very health consious because I know that the alternative is to become a big lump of lard due to eating wrong and very little physical activity.
Keep the suggestions coming! Who knows which ones I or others reading this thread will be able to use.
If you are not a liberal by the age of 16 you are not using your heart. If you are not a conservative by the age of 26 you are not using your brain.

Answer:
Every chance you get, do a very brisk walk for at least 6 - 8 blocks one-way; and eat alot of fruit and vegetables, washed down with several glasses of water.
A Former U.S. Marine Drill Instructor

Answer:
Go flatbed, you won't have to worry about "staying in shape". BOL

Answer:
Dont worry about it if you weigh under 250lbs youll look like your in great shape in a room full of your average trk drivers.

Answer:
I still workout while flatbedding.
At final stop or shower stop I go for a run daily.
Alternate days on upper body, lower body.
I keep it simple ( I'm a slacker too)
90 lbs of weights for two dumbbells.
curls,overhead presses, tricep work
Push ups instead of bench work.
Lots of ab work.
From simple sit ups to a varity of exercises I've seen in Mens mags.
Cynides post is excellent.
Just figure out a whole body routine and STICK with it!
You'll be glad you did as you get older. I play hell trying to get in shape for commercial fishing each summer. What used to take 3 weeks when younger now takes acouple of months and still pay the price up North for not being fit enough now.

Answer:
Man! I cannot get over how helpful you all are. I appreciate each and every response I am getting. You are all giving some great tips. This has been a big concern for me as I tend to get a roll around the middle when I am inactive, and you are not much more inactive than sitting in a truck seat all day long.
This truck driving thing has added a whole new set of challanges in staying in shape. Right now I am taking note of each piece of advice that is being posted here and will try to apply it to my schedule. My biggest fear is that it will be difficult to actually do them on any kind of regular basis while driving team. The whole point of driving team is to keep the truck moving and that leaves very little time to work out. However, I am not set to actually start driving for about another week or so, so maybe once I get out there I will find more time than I currently think I am going to have.
Whatever, I will keep all of your advice in mind and try to make it work for me under my circumstances. Keep 'em coming.!
If you are not a liberal by the age of 16 you are not using your heart. If you are not a conservative by the age of 26 you are not using your brain.

Answer:
While at the shipper/receiver waiting to get loaded/unloaded YOU can take a little WALK around the block & let your co-drvr stay with the trk/trlr.(if the property is big enough you can just walk a few laps around the outside complex of the customer.)
When parking at trkstps or rest areas...make a point to park FURTHER AWAY from the building so that you will have a good walk to & from the trk.
Have co-drvr drop you off about a mile or so Before you get to your fuel stop & you can walk/run to the fuel stop while he/she drvs on ahead to the fuel stop & start fueling.(by the time you get there your co-drvr should be finished fueling & you can park the trk & go in to shower.)
While co-drvr is drving....you could be in the sleeper lifting weights, sit-ups, push-ups, crunches, etc.
--------------------------------------------------------------
Team drving does NOT mean that you will not have time to work out.

Answer:
Such a great topic, and so much good advice!! My hubbie is paying the price now for the years of driving the long hours and not following a healthy exercise program. He also was a commercial fisherman Skiffman! West Coast. Would say the walking is the MOST important (as well as diet). Also the passive exercises you can do even while driving. Someone should put together a booklet for new, young drivers full of all this info!
darla

Answer:
Eat lots of Garlic and Cayene pepper,and drink lots of water as much as you can stand.Goodluck
aman
Answer:
Oh, and drink that low-grade mud they call coffee at those nasty truck stops. You'll run like a mad man . . . to the bathroom! But, hey, it's exercise!
For the road,
Starkman

Answer:
Can't seem to find any easy way to exercise on the road. That poster who wants to buy property along the interstates for Truck Parking should also invest in good, quality workout rooms, with Nautilus equipment, and a Jaccuzzi with powerful jets.
Keep the Government off my back and out of my business.

Answer:
"Can't seem to find any easy way to exercise on the road. "
About the only commercial exercise room I've seen is the Petro in Wilkes-Barre.