An exercise chart is beneficial to any exercise program because it helps you remember your routine. Strength exercises can be particularly hard because you cannot remember which weights you used or how many repetitions you did each time. A chart can also motivate you to exercise daily. If you see several empty columns together, you can recognize that you have not exercised recently. Computerized exercise charts handy because the template is reusable and printable. Making your own chart gives you an opportunity to customize it to meet your needs.
Change the page layout. After making a new Microsoft Word document, click on the "File" tab and select "Page setup." Change your page orientation to landscape. You should also make your side margins 0.5 inches.
Insert a table. Click on the "Table" tab and select "Insert"; then select "Table." Choose 32 columns and 30 rows. Leaving the first column empty, type the numbers 1 to 31 into the cells on the top row. These are the days of the month.
Make an aerobic workout. Select the entire second row and right-click on it; choose "Merge Cells" to make one long cell. Type "Aerobic Exercises" into this cell. Using the first column only, write the aerobic exercises that you will be doing in separate rows. According to the American College of Sports Medicine, aerobic exercises are rhythmic and you should be able to do them for extended periods. Once you have done an aerobic exercise, write the minutes that you spent exercising under the correct date and activity.
Make a strength workout. Select your next row and merge the cells as you did in Step 3. Type "Strength Exercises" into the cell. Choose eight to 10 strengthening exercises that you will do and write their names into the first column. After exercising, write how heavy your weights were and how many times you lifted them.
Make a flexibility workout. Merge the cells in the next row and type in "Flexibility Exercises." List the stretches that you are going to do in the following columns. You can add more rows by selecting a row, right clicking on it, and choosing "Insert Rows." Check the correct cell after completing each stretch.
- "American College of Sports Medicine's Guidelines for Exercise Testing and Prescription;" American College of Sports Medicine; 2006
- "Active Living Every Day;" Steven N. Blair, Andrea L. Dunn, Bess H. Marcus, Ruth Ann Carpenter and Peter Jaret; 2001