Information to Log Into a Fitness Journal
Although keeping a fitness journal is an important part of your fitness program, the information kept there will only be of use to you if you log the proper information. Below are a few suggestions of the type of information you should jot down.
Date, Day & Conditions
These items are very important entries for your journal. When you look back at your notes you’ll be able to tell if the number of miles you thought you ran in one week actually took you two. You may also find that on the same day every week your workout seems to be off because you are a bit more tired than usual. When you look back through your entries you may notice that this tiredness is directly linked to staying up too late the night before to watch your favorite sitcoms. Consider making that your weekly day of rest. Also, make sure to note y our days of rest to ensure you are giving yourself enough recovery time.
It is also a good idea to jot down the weather conditions, including the temperature and the wind, as you tend to work harder when it’s hot or raining. Write down the conditions of the course you take that day (was it flat or did it have hills); did someone work out with you today (talking to someone while I jogged today made the time fly). Also, be sure to include notes about how you feel before, during and after your workout. All of these notes may shed light as to why you are having a good or a bad workout day.
Workout Goals
Keeping notes about what you want to accomplish during your workout can come in quite handy later. Do you want to add ten more minutes to your treadmill workout or shave down your swim time? Be sure to write down this information when you have time to really think about it. This will ensure you are writing down what you really want to accomplish and in turn motivate you to achieve your goals.
Cardiovascular Workout
For this type of workout you need to write down the type of cardio activity you performed; walking, jogging, skating, stationary bike, treadmill, etc. There should be space for you to write down how long the workout lasted and how far you went. Rate your workout on a scale from one to ten based on how hard you pushed yourself to finish (1 being the easiest and 10 being the hardest). As you look back through your daily ratings you can ensure you’re including a healthy mix of workouts in your weekly program. If you typically push for a nine on Monday it’s a good idea to aim for a two on Tuesday. Enter a zero rating for the days you take off.
Workouts for Strength
It is important for you to note how much weight you lifted, the name of each exercise and how many sets you performed. Knowing the names of the exercises you perform enforces what muscle you are strengthening during your reps. Also make notes about certain changes you want to make for your next workout. For example, if you notice lifting 10 pounds for a bicep curl seemed too easy today, try using 15 pounds the next time.
With the right attitude, the right equipment and taking quality notes each time you work out, you can be well on your way to a stronger, healthier you!
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