To get fitness results faster, use a workout log. Recording your strength-training and cardio workouts can be useful to your fitness success. According to the American College of Sports Medicine (ACSM) in its book titled "Guidelines for Exercise Testing and Prescription," daily documentation of exercise provides positive feedback, which will motivate you to continue. Look at your workout log to view your accomplishments and know how to progress your workouts. According to the "Health Fitness Instructor's Handbook," constantly increasing the intensity of your workouts is the only way to get results. Completing cardiovascular exercise, and progressively making it more challenging, is important to maintain a healthy weight and heart. The ACSM recommends performing this form of exercise five days per week. Strength training, which should be completed at least two days per week, according to the ACSM's physical activity guidelines, is required to prevent the loss of strength and muscle mass that occurs as you age. Additionally, progressively increasing the weights you train with is necessary to prevent plateaus.
Step 1
Open a new Excel spreadsheet.
Step 2
Type the word "Date" in the first row. You will use this to write in the date of each workout.
Step 3
Type the word "Exercise" in the second row, first column. You will use this column to write out the exercises you complete.
Step 4
Type the word "Weight" in the second row, second column. You will write in the weights used for each exercise.
Step 5
Type the word "Reps" in the second row, third column. You will write in the number of repetitions you complete per exercise.
Step 6
Repeat steps 4 and 5 in the additional columns until you have four sets of "Weight" and "Reps" columns. Here, you will be able to write in changes in weight and reps completed during additional sets of the same exercise.
Step 7
Leave rows 3 through 20 blank so you have room to fill in multiple exercises.
Step 8
Type the word "Cardio" in row 21. You will write in what you complete for cardiovascular exercise during the workout session.
Step 9
Select the border tool to draw a black border around the entire active section of your spreadsheet. Additionally, border the individual boxes from row 2 to row 20 and all associated columns.
Step 10
Save your spreadsheet and print out multiple copies to use one spreadsheet per workout. Put them in a binder to keep organized.
Tips and Warnings
- Make notes on each workout form about how the workout felt that day. You could rate it on a scale from 1 to 10.
Things You'll Need
- Excel software
- Binder
References
- "ACSM's Guidelines for Exercise Testing and Prescription," sixth edition; American College of Sports Medicine; 2000
- "Health Fitness Instructor's Handbook," fourth edition; Edward T. Howley and B. Don Franks; 2003
- American College of Sports Medicine: Physical Activity Guidelines
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