Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

Use an Exercise Training Diary to Keep Your Workouts on Track


A road map is a very handy tool when you're setting out on a long trip. It helps point you in the direction you want to go and can be a lifesaver when you've strayed off course.

An exercise training diary can provide the same help as a road map when you embark on an exercise program. In many ways, it's a lot more informative because it's a daily record of your journey to your fitness goals. So let's take a look at how to get the most benefit from your workout log.

1. Record the Basics

Record the date, start and end times, body parts trained, and if you were joined by a training partner. Also be sure to record information about your cardio workouts.

2. It's more than just sets and reps

For a weight training log you'll certainly want to record the number of sets and reps you perform for each lift. Also be sure to indicate all warm up sets. This will help you prevent injury and may also indicate if you're doing too many warm up sets.

Of course you'll want to record the weight you use for each lift. Unless you have a pretty good memory, it's difficult to remember from one workout to another what weight you used the last time. A training diary takes away the guesswork.

Also be sure to indicate if you use any special training techniques such as forced reps, negatives, pyramids, or super sets. A training diary is a great way to uncover if any of these techniques actually work for you or if they're just making you over trained.

Also, recording the settings on exercise machines such as seat height and other adjustments can save you a lot of time during your workouts.

3. Details Matter

Details do make a difference! In the notes area of your diary page, be sure to record how you're feeling at the start of your workout. Are you tired or are you ready to tear things up in the weight room? Do your muscles pump up quickly as your workout progresses or is the pump avoiding you today?

If you workout to music it may be helpful to record the tracks you listened to. This can also have a subliminal effect if you associate a great workout with certain music.

4. Don't forget about nutrition

The other half of the fitness equation is diet. It's vital that you record everything that you eat and drink throughout the day. Record the item, amount in grams, and time consumed. You can look up the calories at the end of the day and record the total.

5. Record vital measurements

Once a week you should weigh yourself and enter this into your training diary. Putting a tape measure to your neck, upper arms, chest, waist, thighs, and calves is a great way to track your weight training progress.

6. Review your log before each workout

Before you begin your workout, take a look back to the last time you trained the same body parts. Take assessment of the maximum weight and reps you did for each exercise. This is the time to mentally challenge yourself to get an extra 2 reps or increase the weight by 5 lbs.

7. Interpreting the data

Once you've logged several weeks of training data look back over it to see what kind of progress you've made. Pick one or two major exercises such as the bench press or squats. Have you been able to increase the weights for these lifts on a steady basis or have you hit a sticking point?

This is a good time to look for any correlations. Did your body weight begin to drop off around the time you hit the sticking point? If so, then maybe you've begun to over train. Also look back over your nutrition log and make sure you're staying on track with your diet.

Maintaining an exercise diary is a little extra work, but it's a commitment to your training program that will pay big dividends by keeping you on the road to training success!

Rich Rojas
Elliptical Trainer Reviews and Fitness Ideas
http://www.ellipticalhome.com


MORE RESOURCES:

Can exercising at night hurt your sleep?
CNN
(upwave.com) -- The rumor: Exercising at night can interfere with a good night's sleep. Maybe you're the kind of person who likes to lift weights while watching "Late Night With Jimmy Fallon," go running in the park at 10 p.m. or practice Pilates after ...
Is It Bad to Exercise Before Bed? The Results Are InBustle

all 3 news articles »


Spring Running Fix: Exercise to Prevent Shin Splints
FitSugar.com
Since shin splints can happen when your calf muscles become stronger than the shin muscles, one way to prevent shin splints in the first place is to do some strengthening exercises. Heel walks are beneficial, but here's a simple move you can do while ...



New York Times (blog)

Ask Well: Are Exercise Cool-Downs Necessary?
New York Times (blog)
“For a long time, the theory was that cooling down by continuing to exercise at a lower intensity would help the legs flush out lactate” and avoid soreness the next day, said Ross Tucker, a South African physiologist and a founder of the website The ...



Yahoo Canada Shine On

Why Are Pregnant Women Criticized for Exercising?
Yahoo Canada Shine On
And while Haley — who in April was named one of 50 hottest fitness trainers by Shape magazine — insists that exercise is encouraged during pregnancy, she doesn't want to be viewed as herculean. “My favorite reaction in general, throughout my ...

and more »


Boston Globe

The overlooked part of exercise — recovery
Boston Globe
A recent study by Dain LaRoche, an associate professor of exercise science at the University of New Hampshire, found no significant difference in strength, swelling, or soreness between a group of 10 men who soaked up to their waists for 20 minutes in ...



Fitness with Angie: Exercise and Parkinson's
The News-Press
Some of the benefits exercise can provide people with Parkinson's include: increased cardiovascular fitness, prevention of joint deformity, improved joint mobility, improved coordination and balance, increased muscle strength and flexibility, reduced ...



Vogue's Exercise Tips For The Met Gala Are Seriously Intense
Huffington Post
And that solution comes in the form of extreme exercise -- pretty much every single day from now until the gala on May 5. That's right, the glossy has gone ahead and shared their strategies on how to prepare your body for the seemingly emotionally and ...



CBSSports.com

Mark Ingram doesn't know if Saints will exercise 2015 option
NBCSports.com
The Saints had two first-round picks in 2011, leaving them with a pair of decisions to make about fifth-year contract options for the 2015 season. They've already exercised defensive end Cam Jordan's option, guaranteeing that he'll be on the team for ...
Report: Saints exercise fifth-year option on DE Cameron JordanCBSSports.com
New Orleans Saints running back Mark Ingram unsure if team will exercise fifth ...The Times-Picayune
Saints exercise fifth-year option on Pro Bowl DE Cameron JordanThe New Orleans Advocate
SportsNOLA.com -Who Dat Dish
all 69 news articles »


Steelers.com

Steelers exercise fifth-year option on Cam Heyward
Pittsburgh Post Gazette
The options are up to the team but must be exercised by May 3 of a player's fourth year. Once exercised, that money is guaranteed only for injury. In other words, if the Steelers release Heyward for non-injury reasons before the 2015 regular season, he ...
Steelers exercise option on HeywardSteelers.com
Steelers exercise option on Heyward dealESPN (blog)

all 34 news articles »


Are some moms more hard wired than others to exercise?
Washington Post
After my first son was born, I was a winded wonder. My exercise routine consisted of doing laps around the house with a newborn in the Bjorn, trying to get him to sleep. I did mommy and me yoga, and loved the quiet time I had with my new guy and the ...


Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright 2006 Luminati Inc. All rights reserved.