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.

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.