If you are seriously involved in sports for self-development or weight loss, it is important to somehow track your progress. In this case, you can easily help a simple and convenient way, which is to maintain a diary of training.
Why keep a training diary?
In the course of training, you, of course, remember all your successes: how much weight you raise, and how many repetitions you perform, and how much you have weighed, but it will take very little time, and all these figures will evaporate from your memory. In this case, it is difficult to observe the progress in training, and in fact contemplation of one's own successes is perhaps the best motivation that allows you not to lose your way!
The training diary will allow you to control your weight, body volume and strength - i.e. the number of approaches and the weight that you use. In addition, in training there must be changes, otherwise the body gets used, and the load does not give an effect. A regular or electronic training diary makes it easy to deal with this problem and accurately track what and when you do.
How to keep a training diary?
The training diary for girls should include the following information:
- date, week of training (if you are engaged in the gym, it is recommended to take a break after each 10th week);
- your weight, chest volume, waist, hips, hip girth and other parameters of interest to you;
- number of repetitions of exercises of your complex;
- weight of dumbbells, etc., which you are using;
- a note on the availability of warm-up, hitching, stretching, etc .;
- the time you devoted to training;
- your health before and after your workout;
- Evaluation of training on a 5 or 10-point scale.
If you are keeping a diary of trainings in the gym, you need to specify the simulators you are working on. If you are at home - write down the exercises that you are performing, the number of repetitions and approaches.
By fixing the results of training, you can easily track your progress, calculate the necessary workload and continue to work effectively on your body.
Separately it is necessary to say about the point about well-being. By default, it is considered normal. However, between the trainings you need to track your status according to the following parameters, and if any of them are not normal, it is worth pointing out:
- general health;
- desire to train;
- nature of sleep;
- appetite;
- working capacity;
- lack of pain in the muscles.
Of course, all these indicators have a rather subjective character, but this is enough to reveal an excessively low, or on the contrary, too high a load. If these indicators are not normal, you should rest an extra day, which will certainly help the body to recover.
Online training diary
Now, in addition to variants of the training diary on various Internet services, there are also various applications that are installed on smartphones on the Android or Iphone platform. In addition, there is also such a method as an old good notebook, which is accurate
However, in such applications and online diaries there is a certain sense: if in the notebook you will independently celebrate your own successes, artificial intelligence will do it for you yourself. Therefore, if you are sure that you will not be distracted by this option, you can use the achievements of progress. However, if you notice that an electronic diary is uncomfortable for you for some reason, it is better to turn to a verified paper version.