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How to keep a diary fitness workouts
- Looks like a diary of physical activity?
- Advice to fitness enthusiasts on the compilation of the diary
- Diary of beginners
- As a diary advanced athletes?
- Self-control and motivation to exercise
Self-control plays an important role in any kind of athletic training, be it fitness, bodybuilding, yoga or aerobics. Anyone who plays sports and seeks to achieve specific training objectives should systematically record the results of their workouts, track progress in physical exercise, that is to collect data on the basis of which it will be possible to draw conclusions about the effectiveness of the training program. Training diary is the main tool of the athlete. Without it is impossible to evaluate the success of the operation, see momentum indicators, to detect errors. The diary will help in that case, if the athlete need extra motivation. To see your progress, it is enough to compare their current performance with data recorded in the diary a few months ago. He motivates, disciplinary and helps to organize the training process.
Looks like a diary of physical activity?
Sports diary is a little similar to school, although many people associate it with him. In the diary of the athlete, the coach makes the evaluation and writes in red ink comments on the behavior. But there is a breakdown of the dates and work plan for each day – the list of exercises. Sports diary can be maintained in a normal notebook, Ruslanova pages and making notes by hand. A more convenient option is to print the templates in a table and staple the sheets as they fill.
You can keep a training diary in electronic form. There are different programs for tablets and smartphones that allow you to keep records on electronic devices. This option seems the most convenient, but it also has disadvantages. First, electronic diary interferes with the athlete to concentrate on exercise. Many fitness enthusiasts, if they are taken with me phone, it’s hard to fight temptation once again to check email, answer a phone call or a message on the social network. This reduces concentration and has a negative impact on training efficiency. Secondly, in case of loss or damage to electronic devices can lose all of their diary entries. To avoid this, you need to keep a diary for fitness on paper or to constantly make backup copies of electronic data.
Advice to fitness enthusiasts on the compilation of the diary
Sports diary need to systematically without missing one workout. Information can be structured in an arbitrary manner – there is no single, mandatory for all template. Records can differ depending on the type of training. If it is strength training, the exercises performed are listed next to each indicates the number of sets and reps, weight, elapsed time, length of pauses. If is aerobic exercise, should be fixed the values of heart rate at different points in time. Yoga classes in my diary to make a record of how long it managed to stay in each asana.
No matter what fitness is practiced aerobic or power, in the diary necessarily recorded date of training, the start and end time and serial number training weeks. Always clarifies the nature of training and its orientation. In addition to the records on the main set of exercises in the diary must contain information about the warm-up and hitch. Can be made of anthropometric data: weight, height, body size. Often, especially if it is aerobic fitness training, in the diary records the heart rate at different points of time in the process of physical exertion, before and after class.
Many athletes make the diary subjective data self-control: mark, what was the feeling before and after training, there was not any injuries, how difficult it was to last repetition in the exercises, etc. it is also Helpful to take notes of the quality and quantity of sleep. In addition, it is necessary to highlight additional fields for the recording of diet. Even better to have a separate diary diet. The more information, the easier it will be to determine why in any given day unable to perform normal training load or what is the cause of the incipient stagnation in training.
Diary of beginners
If trains are a beginner, a large part of the diary is filled in directly in the hall. Ending approach, aspiring fitness buff immediately takes out his journal and writes the information concerning the work done. It is not very convenient because you have to constantly be distracted. But beginners suits this method of keeping a journal, because they are not able to accurately predict how much exercise is able to perform during exercise, how many reps and with what weight.
As a diary advanced athletes?
Experienced athletes, who had considerable experience of training, use another method of record keeping. A large part of the lines on the page they fill before the start of fitness training. They not only know in advance what exercises will be performed on the upcoming lesson, but with almost absolute certainty we can say how many repetitions will do and with what weight. This method allows the athlete to be distracted once again during class. In addition, because of this method of keeping a journal at the athlete, there is additional motivation: during a workout, he seeks to reach the results that are reflected in his notebook.
Self-control and motivation to exercise
The diary allows the athlete to effectively control the training process. It is impossible to keep in mind all intermediate results, and without them fail to properly analyze the situation, to verify the effectiveness of the training program or to identify its shortcomings. Another advantage of a journal is clearly demonstrated physical strain and increases motivation. Recorded in the diary of numbers is an objective picture of the growth of sports achievements. Enough scroll training diary and to compare current data with previous weeks to see your progress. This instills confidence and inspires further work.
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