A week or so ago, I showed you what my Food Journal Page looked like, a quick example... so now, lets take a look at one of my exercise logs.
Keep in mind, I DO NOT keep the same routine all the time, I work out according to how I feel some days, cause if I really am not into it, and I force myself, then I am going to begin to dread it.
Whereas I personally love the challenge to better my time or my speed or my heart-rate or calories burned. I find something to be competitive with myself about and then go for it.
April 6th Afternoon Workout
Elliptical Machine ==> Interval Program Level 3 / 40 Minutes
2.10 Miles / 377 Calories / 48 RPM / 160 BPM Max Heart-rate
Treadmill ==> Manual Program Inclines 0-3 @3mph (1-30 sec Run 5mph) / 20 Minutes
1 Mile / 130 Calories / 125 BPM Max Heart-rate
TOTALS ==> 60 Minutes of Cardo / 3.1 Miles / 507 Calories
April 7th Evening Workout
Elliptical ==> Interval Program Level 3 / 40 Minutes
1.97 Miles / 356 Calories / 51 RPM / 164 BPM Max Heart-rate
Treadmill ==> Manual Inclines 0-3 @3 mph (2-30 Second Runs @5 mph) / 20 Minutes
1 Mile / 133 Calories / 145 BPM Max Heart-rate
TOTALS ===> 60 Minutes of Cardio / 2.97 Miles / 498 Calories
Now for the next workout, I might decide to add another mini 30 second run in to try to better my distance AND calorie burn... OR I might want to do the same program and see if I can get a better Max Heart-rate.
The only thing that is harder to calculate, is Weight Training... its NOT impossible, just harder to track the calorie burn.
If I were doing weights, the journal might look like this...
April 7th Morning Workout -- Weight Training
Leg Extensions ==> 3 sets of 21 with 20lbs (no rest between sets)
Leg Press ==> 3 sets of 21 with 90lbs (5 sec. Rest between sets)
Standing Ham Curls ==> 3 sets of 21 with 20lbs (no rest between sets)
Lunges ==> 3 sets of 21 with 10lbs each hand (10 sec. rest between sets)
Supermans ==. 3 Sets of 21 (no rest between sets/no weights)
And so on for the rest of the body parts... I would state the movement/exercise, the sets, the weights and whether I took a break or not. I would also mention if I had any difficulties or pain with any of the exercises as well.
If you do a DVD for example, write down the name of it, when you did the DVD (morning/evening etc..) the length of time, the segment you did and how you felt, including your pulse cause most of them will have you stop and check your pulse for 6 seconds and multiply it by 10, that will give you the bpm (beats per minute). This will give you a marker to strive to do better the next time you do the same workout. If there were certain moves or exercises you could not do or had difficulty with, make a record of those as well for next time.
You can do the same with walking/running/biking, time, distance, ability and even your heart-rate in the same manner previously mentioned above.
I stumbled across this great site! Wanna know how many calories you are burning? Check this one out!
CLICK HERE
Have a GREAT Weekend and a GREAT Workout! See you Monday! (I don't blog on the weekends)
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