It’s time to learn what to log in to your fitness journal to actually make it useful and to benefit you. You don’t just want to write any old thing in it. Using a fitness journal effectively will help you organize and record information about your exercise routine or plan in order for you to work toward a specific goal or goals. Unlike, your traditional fitness journal, I’m going to take it a step further and tell you what to log into your fitness journal through a holistic approach. Let’s begin, shall we?
The very first thing you need to have in your journal is a goal or goals. You need a target to aim for to give you some perspective. It all starts here folks. Knowing your destination, lets you know which direction you need to head in.
Next, create a general template or framework of your overall plan to reach your goals. You can do this by making up a weekly or monthly schedule as to when to workout and/or what to work on. This will help to keep you headed in the right direction
Now, those two aren’t necessarily what you’re going to log regularly. That’s just the starting point. The items below are what you will log every time you workout if it applies to what you’re trying to achieve.
Fitness Journal Essentials:
These are the staple items to log into any fitness journal. You must record the basics.
Jot down the exercises you do every workout. Keeping track of what exercises you’re doing helps to distinguish which muscles and/or movements you’re training. In addition, make note of the exercises you liked and disliked for whatever reason.
Sets and Reps
Records your sets and reps to help you see how much volume (sets x reps x weight/load) you’re doing in your workouts.
See how your body responds to the various rest periods you choose to use. You may be training for strength and find that a two-minute rest isn’t enough and need four minutes instead.
This is a big one, take note of the weight/load/intensity you’re using. Going too low may not be enough stimulation and going too high could lead to a serious problem, like an injury to yourself and/or others around if not careful. Plus, making note of this can show you your personal best or personal records to use as a reference in the future.
Note the distance covered for running, walking, cycling, swimming, and so forth if doing some activity where distance is a metric that’s needed. Just as above, make note of your personal best or personal records.
Of course, you’re going to want to keep track of your measurements, whatever those measurements may be. Such measurements may be skinfold measurements, body weight, circumferences, body fat percentages, personal best, and so forth.
Holistic Fitness Journal Essentials
These items give you a more holistic view of your fitness plan and workouts in addition to the traditional fitness journal essentials above.
Pre and Post Workout:
Monitor how you physically feel before and after your workout. Do you have any aches and pains? Do you feel energized? Do you feel so taxed after a workout that it’s hard to function the rest of the day?
Not many think of this but note where your mental state is. Are feeling distracted, stressed, confident, and so forth. Your mental state can affect your performance.
Record how much sleep you got and how you slept the night before your workout and after your workout. Sleep is essential for the body to function optimally.
Document where you worked out if you’re one that utilizes several places to workout. Sometimes, different places give us different vibes. A change in scenery may be in order. Also, in some places, it may not be best to work out for safety reasons during a certain time of day, broken equipment hasn’t been repaired, you may not like the crowd of people in a certain place, or any other reason you may deem unsafe.
This is one is crucial if you plan to have workouts outdoors. The elements will play a factor. It may not be best for you to workout outdoors depending on how the weather affects the actual physical locations and/or your body.
Day and Time
Note what time and the day you workout. Your overall schedule will most likely determine your availability and how much time you have for getting a workout in. Your energy levels may be lower or higher during certain times of the day. Perhaps the gym is more crowded on a certain day not allowing you to do what you want.
There you have it, what to log into your fitness journal while taking a holistic approach. Of course, food matters too but that’s the nutrition side of it which you can add if you’d like. I would suggest getting using a blank composition book, or a fitness journal or app that allows you to add some of the other aspects I recommend you log into your journal. Logging in your journal holistically will allow you to be more precise.
When logging, don’t worry about going into super detail with each category. Write down what you will understand when having to refer to your log. It can be as simple as one word. For example, the mental state pre-workout was “confident”. Keep it that simple.
I hope that you found this information valuable and that you share it with your family, friends, co-workers, and anyone else who can benefit from it. If looking for more personal assistance, visit my services page and if looking for some great products and companies to invest in, visit my shop and healthy lifestyle resources page.
Be Healthy, Be Balanced, Be You