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Fitness Diary

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Fitness Diary

A diary of the exercise you do is a good way to track how much you have improved and what new goals to set yourself.

 

A good way to record your progress is to use a fitness diary. In your diary you should record every bit of exercise you do. You need to include the time you spent doing it, the intensity and what it was. Every time you do your fitness tests you should also include it in your diary to track how you are going.

 

You can use 3 intensity levels

 

1.      light – breathing slightly heavier than normal, not too tired, can go forever at this pace

2.      Moderate – Breathing hard but not gasping for air, tired but can keep going for a while

3.      Hard- Breathing extremely hard, tired, can’t keep this pace up for long

 

You should compare it to your plan at the end of each month and see how you went.

 

 

EXAMPLE: 1st Month of my Fitness Program

Date

Type

Time

Distance

Intensity

1st April

Run/walk

30min

3km

light

2nd April

Bike ride

2hr

N/A

light

3rd April

Football Training

1hr

N/A

Moderate - Hard

4th April

-

-

-

-

5th April

Run/Walk

30min

3km

light

6th April

Volleyball

Bike ride

40min

30min

N/A

moderate

 

 

Another way to keep track is to make a graph. You could do this if you are running, bike riding, rowing or something that you can keep track of the distance you have gone.

If you have a heart rate monitor, you can make a diary on excel using all the data from your HRM watch. If you have certain Polar heart rate monitors, you can upload information onto the computer and use that to make a graph of your progress.

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