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5 Reasons to Keep a Training Diary

5 Reasons to Keep a Training Diary

Going to the gym without a training plan is like driving across the country without a map. Sure, you will probably reach your destination (eventually), but you’ll make a lot of wrong turns in the process, putting yourself at the risk of becoming too discouraged to continue. Keeping a training diary will help you train with confidence and know that every single workout is taking you one step closer to your goal. Below are the top five reasons to keep a training diary.

1. You will no longer be confused about what to do.

The gym can be a scary, overwhelming, intimidating place. How many of those pieces of equipment do you actually know how to use? Probably not a lot. The good news: you really don’t need to use a whole lot. If you have a basic knowledge of how to lift barbells/dumbbells and go on the occasional run (inside or outside: your call!), you’ll be fine. Your training plan should include a lower body resistance exercise (such as squats, lunges, or hip extensions), an upper body push exercise (such as an overhead press or bench press), and an upper body pull exercise (like bent-over rows, assisted chin-ups, or cable rows).

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Your best bet is to stick with a consistent workout plan. Perform the same exercises (one from each of the categories above here) for at least four weeks. Take a day to practice any movements that are unfamiliar, work on perfecting the form with a light resistance, and begin working up until you reach a weight that is difficult to lift 12 times. Perform 3 workouts per week with 3 sets of each exercise per workout. Aim to improve in some way every single day (this could be an extra 5 lbs lifted for the same amount of repetitions or the same amount of weight lifted for an extra repetition). If you get to a place where it is hard to add weight or repetitions to an exercise (typically this can happen towards the end of a month of training), make it more challenging by reducing the amount of rest you take in between sets.

If you’re a woman who fears “getting bulky,” please be aware that female bodybuilders don’t look the way they do because of how they train (usually the culprit is steroids). Lifting weights will, however, have the side effect of making you hot and strong.

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2. You will be constantly aware of how strong you are becoming.

Your training diary will provide you with instant gratification. Seeing visual proof of how fit and strong you are becoming will help you stay motivated to keep bringing it hard.

3. You will empower yourself to identify and fix performance downturns.

Have a rough training session? Make a note in the margin indicating any circumstances that could be a culprit. Did you have a rough night of sleep? Did you eat too much for lunch and find yourself in a food coma? Was your mind swimming with stressful, distracting thoughts that made it hard to focus? Being aware of the issues that hurt the quality of your training will help you become aware of the sources of stress you need to deal with. Also, if you are consistently underperforming on a specific exercise, you could work on movement patterns that will help you overcome your plateau. For example, my grip gives out before my body is truly fatigued in some exercises, so I have to work on my grip strength to have optimal training sessions.

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4. You will have an outlet to express your thoughts, feelings, and frustrations.

Every training session isn’t one to remember. Sometimes I wonder if I left my coordination at home or in the car, because I find that my balance and grace are at dangerously low levels. We all have the occasional rough day or week we just want to forget about, and that is okay. Vent as much as you’d like in your training diary, and if you want to be super productive, write down how you’re going to solve your problem. Continuous improvement is the goal, so keep on trucking.

5. Later, you will be amazed at how far you have come.

I have training jogs that are dated as far back as four years ago. I am a personal trainer, but that doesn’t mean I was always a fit guy (quite the opposite). It is amazing to look back at my first workout logs, when I was squatting the bar by itself (because my balance needed work) and I couldn’t do a push-up or chin-up (because my upper body strength was nonexistent). Don’t look at a training diary as a short-term thing. Be consistent with this, and later on, you’ll be amazed at how far you have come.

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To log or not to log? I hope you enjoyed these reasons to keep a training diary. If you have any questions about how to start (or any helpful tips/resources to share), please do so below.

More by this author

Daniel Wallen

Daniel is a writer who focuses on blogging about happiness and motivation at Lifehack.

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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