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8 • January 15-31, 2021 Nation<br />
THETRUCKER.COM<br />
Flexibility is key for drivers looking<br />
to start a daily exercise routine<br />
Bob Perry<br />
The Trucker<br />
Trainer<br />
What is the best time of day for a workout?<br />
That’s a good question asked by many professional<br />
truck drivers.<br />
Personally, I’ve always preferred morning<br />
workouts, but as I’ve gotten older, I find that<br />
exercising later in the day actually provides the<br />
best outcome.<br />
Some experts recommend working out during<br />
the morning hours, while others say your<br />
body temperature is at its highest between<br />
2 p.m. and 6 p.m., making the afternoon the best<br />
time to maximize your workouts.<br />
Experience has taught me that the best time<br />
to exercise really depends on the individual. Often,<br />
your body rhythm has a lot to do with optimizing<br />
your workouts when it comes to choosing<br />
the best time of day for your workout. However,<br />
we all know that as a professional driver<br />
it usually comes down to fitting a workout into<br />
your day whenever you can find the time.<br />
Flexibility is key for drivers when scheduling<br />
workouts because most drivers’ schedules<br />
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change daily — not to mention weather delays.<br />
So, whenever you have 15 minutes do something<br />
instead of nothing, it could be the only<br />
chance you have that day to exercise.<br />
A morning workout might jump-start your<br />
day, help kick in your metabolism and allow<br />
you to get your workout in before other issues<br />
come into play that could disrupt your plans to<br />
work out. Many people find it hard to fall asleep<br />
after a workout, so late afternoon or evening<br />
might not be the best option.<br />
It’s easy to find excuses for missing workouts.<br />
You’ve heard me say before if you do miss<br />
a workout, try not to miss more than two days<br />
— after that, skipping the workout starts to become<br />
a habit. You might struggle with feeling<br />
bored doing the same series of movements in<br />
your workout. Not only will you start to feel<br />
bored, but your body will also hit a plateau.<br />
To combat this, be sure to change up or adjust<br />
your exercise routine every 30 days. Here<br />
are some suggestions for “shaking things up”:<br />
• Change up the sets and repetitions.<br />
• Modify the length of the workout.<br />
• Pick up the pace of your routines.<br />
• Add in super sets.<br />
• Combine cardio with weights and interval<br />
walking.<br />
By periodically making just one of these<br />
See Trainer on p10 m<br />
Courtesy: South Dakota Department of Transportation<br />
The South Dakota Department of Transportation plans to equip 25 of the state’s snowplows<br />
with flashing blue lights in an effort to increase safety for motorists and snowplow operators.<br />
South Dakota DOT adds blue<br />
lights to 25 snowplows across state<br />
THE TRUCKER NEWS SERVICES<br />
PIERRE, S.D. — The South Dakota Department<br />
of Transportation (SDDOT) is launching<br />
a pilot program designed to improve safety for<br />
motorists and snowplow operators, the agency<br />
announced Dec. 22. The pilot program will equip<br />
25 trucks, spread across the state, with flashing<br />
blue lights.<br />
“Snowplow drivers provide an essential service<br />
to our communities,” said Joel Jundt, the<br />
state’s interim transportation secretary. “The blue<br />
lights will add more visibility to our snowplow<br />
fleet to ensure they can continue to clear roads<br />
and keep drivers safe.”<br />
According to a statement released by<br />
SDDOT, studies show that drivers have become<br />
desensitized to flashing amber lights. Blue lights<br />
have greater visibility in certain situations, and<br />
THE TRUCKER NEWS SERVICES<br />
GREENBELT, Md. — During the Commercial<br />
Vehicle Safety Alliance’s (CVSA)<br />
2020 International Roadcheck, more than<br />
50,000 inspections were conducted throughout<br />
the U.S., Canada and Mexico. The combined<br />
vehicle out-of-service rate for Level I,<br />
II and V inspections was 20.9%, or 12,524<br />
vehicles.<br />
This year’s International Roadcheck took<br />
place Sept. 9-11; the event was rescheduled<br />
from May 5-7 because of the COVID-19<br />
pandemic. Law-enforcement personnel in<br />
the U.S., Canada and Mexico conducted<br />
inspections following their departments’<br />
health and safety protocols to protect both<br />
the inspectors and the drivers with whom<br />
they came into contact.<br />
International Roadcheck is an annual<br />
72-hour inspection and enforcement event<br />
that identifies and removes unsafe commercial<br />
motor vehicles and drivers from<br />
roadways. It highlights the daily work of<br />
because blue lights have a higher frequency and<br />
shorter wavelength of light, they appear to be<br />
moving closer rather than farther away, allowing<br />
drivers to react more quickly.<br />
The most common crash statistic for<br />
snowplows is being hit from behind. When a<br />
snowplow’s blades are down, the machinery<br />
travels at 25 mph or less. Motorists are asked<br />
to slow down and stay eight car lengths behind<br />
the plow — and to never pass one in a<br />
snow cloud.<br />
“Keeping drivers, workers and emergency<br />
personnel safe is the department’s number<br />
one priority,” Jundt said. “We appreciate Gov.<br />
Kristi Noem and the state’s legislature for<br />
working with us and adding new safety provisions<br />
to strengthen the current law and keep us<br />
on the road.” 8<br />
More than 12,000 vehicles placed out of service<br />
during CVSA’s 2020 International Roadcheck<br />
the more than 13,000 commercial motor vehicle<br />
inspectors throughout North America and<br />
acknowledges the safety compliance of motor<br />
carriers and professional drivers through the issuance<br />
of the CVSA decal on eligible vehicles.<br />
During 2020 International Roadcheck,<br />
CVSA-certified inspectors primarily conducted<br />
the 37-step North American Standard<br />
Level I Inspection; however, the Level<br />
II Walk-Around Driver/Vehicle Inspection,<br />
Level III Driver/Credential/Administrative<br />
Inspection and Level V Vehicle-Only<br />
Inspection were also acceptable. This year,<br />
26,451 Level I Inspections, 11,224 Level II<br />
Inspections, 11,364 Level III Inspections and<br />
1,112 Level V Inspections were conducted.<br />
In total, 50,151 inspections were conducted<br />
throughout Canada, Mexico and the U.S.<br />
When such inspections are conducted,<br />
if the inspector identifies critical vehicle<br />
inspection item out-of-service violations,<br />
using the North American Standard<br />
See CVSA on p9 m<br />
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