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

---

Flattening Your Stomach in Four Easy Steps

You look at it every day and wish it would... Read More

How to Maximize Your Fitness Results

What I am about to reveal to you can make... Read More

A Fitness Mothers Time

So you've been a mother for a while. Good for... Read More

Finding The Right Exercise Intensity

We've all heard the exercise guidelines that recommend we participate... Read More

The Many Benefits of Exercise

Health experts encourage us to include exercise as a necessary... Read More

Best Flat Tummy Exercises for Great Female Abs

Are there flat tummy exercises that are the best for... Read More

Strength Training FAQs

Do you need some beginner's strength training 'how to' information?... Read More

Arthritis Exercise ? One Way to Relieve Pain & Stiffness in Your Joints (part 2)

Even when you cannot make it out to walk or... Read More

People Walking: How Some People Enjoy Their Exercise Walking

People walking regularly for exercise often walk for more than... Read More

Debunking the Myth of Spot Reduction

Do you ever wonder how to shrink the fat on... Read More

How to Keep Your Body Fit

Fitness is just as imperative as health. As a matter... Read More

Who Else Wants To Get In Shape in 35 Minutes?

Most of the physical fitness trainers, and coaches agree that... Read More

How to Find a Gym and Start Exercising

There is hardly a week that passes without an article... Read More

2-Minute Fitness

Why would I want to write about yet another fitness... Read More

VO2 Max- Exposing the Myth

VO2 max is defined as the maximal amount of oxygen... Read More

Exercise Program

The exercise program you choose depends entirely on your fitness... Read More

Physical Fitness - Is Your Workout Missing Something?

Hiking along a rocky trail, two of the three friends... Read More

The New Lover Approach to Starting an Exercise Program

Approach a New Exercise Program Like a New LoverHow many... Read More

The History of Pilates ? It All Began With One Sickly Child

A look into the history of Pilates helps you understand... Read More

Anywhere and Anytime Exercises

These type of Exercises generally makes your body strong and... Read More

Weight Loss, Bodybuilding, and Exercise Tips ? Keeping Your Body-fat Low: Part 2 of 10

My name is Greg Ryan. I am a fitness expert,... Read More

Arthritis Exercise ? One Way to Relieve Pain & Stiffness in Your Joints (part 1)

Exercise can be very beneficial for arthritis sufferers, often relieving... Read More

3 Steps To Starting a Successful Fall Exercise Program

Ah, the crisp cool breeze, the invigorating feel of the... Read More

Interval Training

Are you in an exercise rut? Do you want to... Read More

Is Exercise Making You Feel Worse?

I'm sure you've heard the following statement over and over... Read More

When Exercising Right Looks Wrong

For most of us we live in a black and... Read More

Want To Get In Shape? Watch Another Infomercial!

You know I have always wondered how people of yesteryear,... Read More

The Right Exercise Intensity

We've all heard the exercise guidelines that recommend we participate... Read More

Get a Health Screening Before You Start Training

So, you have decided to hire a personal trainer to... Read More

Get Fit From Home-Part 2

Using The StairsNot everybody has stairs in their home, but... Read More

The New Discovery That Makes It Possible To Get An Effective Workout In Less Time

The Art of Multifunctional TrainingPeople often complain about how they... Read More

Have a Detailed Exercise Plan Before Training

You would never build a house without a site plan,... Read More

Great Exercises To Tone & Tighten Your Butt

A question I am frequently asked by females is, "What... Read More