Professional athletes and those just beginning to work out can benefit from keeping a workout log. This log records details about each workout such as type of workout, duration or sets and repetitions, fatigue level, heart rates and even goals. Some people may prefer to use a calendar, however you may be unable to write all the details you need in the small boxes. Instead, try creating your own workout log. All you need is a notebook, a pen and a ruler.
Step 1
Place a ruler horizontally along the first sheet of paper in a notebook, about 3 inches from the top. Use a pen to draw a line straight across. Draw another line horizontally about 3 inches down from the first. Continue marking the page in this manner. Draw five vertical lines across the page.
Step 2
Write the dates of your workouts in the first boxes, traveling down the page. Some people may also wish to write the time of the workout. This helps keep track of whether they typically have more effective workouts in the morning or at another time of day.
Step 3
Write the type of workout in the next box. If it is cardio, write "cardio" or simply "C." Below this, in the same box, write the specific type of workout. For example, write "jogging" or "free weights." You can develop your own abbreviations to save space, such as "S" for swimming or "SP" for sprinting.
Step 4
Indicate the duration in the next box. For an activity like jogging this will be a simple time notation; however, you may also wish to indicate the distance you covered. If you lifted or did circuit training, write more detailed information. Indicate the number of repetitions and sets for each activity. If you swam, record the number of laps.
Step 5
Write how you felt or how fatigued you are after your workout in the fourth box. Some people prefer to use a scale of 0 to 5. You may wish to write out something like "very tired" or "felt great" or even "unmotivated, had a bad workout" in this box. Periodically, look back over these boxes. If you notice that you are increasingly very tired, schedule a short break from your workouts to recover. If you are increasingly unmotivated, it may be time to change your workouts to ward off boredom.
Step 6
Customize your fifth box to fit your personal needs. Record information personally relevant to your workout goals; for example, if you monitor your heart rate during each workout, record your highest and lowest heart rate in the fifth box. If you jog through town, rather than on a treadmill, record your route. If you work out on machines such as an elliptical, use the machine's display to estimate the number of calories burned. Write down this information. Other people may prefer to write in a goal to work toward for the next workout. If you are recovering from an injury and working with a physical therapist, indicate your progress.
Things You'll Need
- Ruler
- Notebook
- Pen
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