Easy Ways of Tracking Your Workouts For Success
Tracking your workouts is super important. It may seem like an chore, but when you track your workouts you are pretty much gathering data about your body and physical attributes. With an easy way of tracking your workouts, you later can go over your data, and evaluate your workouts. By doing this, you will be able to see the areas where you’ve made great progress and the areas you didn’t. There will be areas where you need to adjust or change your workout method to achieve the results you want and have in mind. Tracking your workouts is also a source of motivation and accountability and can help you recognize when you’ve reached your goals.
Tracking your workouts is very easy to do and the best way to see real results and progression. This is only when you are serious about your fitness journey success. You work hard to get to where you want to be, so you want to make sure that you can keep track of all of your workouts and get the best out of it.
When working out at the end of each session, I would recommend writing what exercises you did, how many times, for how long and so on depending on your workout. I would write it down on a notebook or on your phone, but somewhere you know won’t get lost and will be able to have on hands at the gym.
Tracking your workouts Sample
Let’s say for example you wanted to lose 20 pounds. Before even starting on your journey of working out, measure yourself at the chest, triceps, waist, thighs, and of course jump on the scale. But remember that the number on the scale should not be your motivation as it varies from muscle, fat, and water and cannot really tell how much of each you have. Write down the results and start your journey of workouts writing every day the workout that you did for how long, repetitions, sets and final heart rate. After 2 weeks measure yourself and jump on that scale again, and compare! With this insight you would be able to see the results and what you need to work on more, to achieve your goal of losing 20 pounds. Keep writing down your workouts and results every 2 weeks until you achieve that goal. Once achieved, set another goal and do the same thing.
What Do You Track?
When you’re tracking your workouts, there are many diverse pieces of data that you can track. What you track depends on numerous features. Though, it’s often useful to track everything because sometimes the data can be unexpectedly useful and will help to get that one goal or see if you had already done that workout or run. You want to make sure that you are constantly confusing your muscles during your fitness routines.
First, let’s look at what you can track and why, and then we’ll explore the how as well.
Distance: How far did you run, bike, walk, paddle or roller skate? You may track this information if you’re working up to a distance. For example, if you’d like to be able to run 10 miles, then you’ll track your distance and gain motivation and data as you progressively increase it. Don’t try to run 10 miles right away! You will not be feeling good. Start with .5, 1 mile, then 2, then 3, and so on. Move your way up slowly into those higher miles. Do not overdo it at first so you do not lose motivation or get discouraged because your goal would be to build the cardio for a 10-mile run. It will not happen in one day, it will take time and lots of practice. Keep track of the distance that you run each day and see your progress that way.
Pace: Pace means that you’re tracking your speed over distance. For instance, you might run a nine-minute mile now and your goal might be to run a six-minute mile. So you’ll track how your pace progresses as you get into better shape. You can track this for running, walking, cycling, paddling and anything else that can be tracked over a distance. Indoor fitness machines work for both distance and pace as well. Every day try to run or jog a little faster for that mile run, write down your time every day you practice it and you will see it go down with time.
Reps: If you’re doing strength or circuit training then you can track your reps. You can additionally track your reps for time. For instance, today you might be able to do four squats in a minute; a month from now, you might be capable of doing ten in a minute. Tracking your fitness routine provides you with information and motivation to progress and get better at fitness and achieving your goals. You want to make sure that you set a goal for yourself and see if you can surpass or achieve that goal in a certain amount of time. During each set, you might want to go faster so that you can knock it out of the way, but make sure to not sacrifice your technique for more reps. You want to make sure that you progress slowly but surely so that you will not be breaking the technique and developing bad posture during your exercises.
Heart Rate: If you’re training for something specific or you want to keep your heart rate in a specific zone then you’ll track your heart rate with whichever type of workout you chose to do that day. Check the heart rate zone for you to burn fat. Make sure to always write down the workout and your heart rate at the end of the workout every time to see improvements. You take your heart either by holding with 2 fingers on your legs, wrist and counting to 30 and then multiply that number by 2. Or you can also get your 2 fingers on your carotid artery (On your neck) and count to 30 and multiply by 2 as well. You can also count to 15 and multiply it by 4. Your heart rate is evaluated over a minute that is why multiplying by 2 or 4. The ranges of heart rate depend on your age. The better shape that you are in, the lower your heart rate at rest will be.
Calories: If you’re precisely looking for weight-loss results then tracking calories can be very valuable. You can associate calories burned with calories consumed and calculate your weight loss. If your prediction is off, then you have information to help you resolve the inconsistency and figure out why and how to achieve your prediction. Counting calories means that at every meal you need to write down what you had and what you drank with detailed information and exact calories. A normal diet should be between 2000-2500 calories a day depending on your goals, height, weight, age, and physical exercises per week.
Time: Time is different from the pace and it only applies to certain workouts. For example, let’s say you have a goal to do 50 push-ups; the first time you tried it, it took you 30 minutes. That’s your time! As your fitness improves, your time should decrease as you are getting stronger in every body part that you exercise. Time can be measured when doing a circuit workout, how long did it take you to finish that entire workout. As you progress and build cardio for it, your time will decrease. Always track your time no matter what, you will see progression really fast.
How to Track Workouts?
There are plenty of options to track your workouts, pace, time, calories, heart rate, reps, and so on. You can use a fitness tracking tool like the FitBit to track your information. Most phones have a notes section where you can track your data. Another option is to buy a fitness journal, create a spreadsheet, buy a notebook or download a mobile app.
My favorite is to buy a fitness journal where I write down EVERY workout, with all the data I want; I also write down how long I worked out for, ran for, or drilled for.
Another good one is a spreadsheet by your desk or bed where you will write workouts ahead of time and will have to achieve as the days go by.
You should also ALWAYS have short-term goals (1-3months) and long-term goals (3-12months). Having that in mind and as a physical sheet, app, book in your room will help you achieve it and keep you motivated for it at all times.
The best tool to track your workouts, is the one that supports you to follow through and really track the information. You’ll be surprised how tracking your workouts will change and you will see your progression with time and effort.
If you need more motivation to get up and workout when you set an alarm in the morning to wake up, add a little motivational quote to the alarm so that when you get up, you will automatically be motivated to have a good day and achieve your goals! Seriously, professional athletes such as fighters, and Olympians all do that.
Give it a try. For 30 days track EVERY workout! And let me know how you feel and how much it has helped you stay motivated all while seeing the results you are aiming for. Remember, your goal will not be achieved in one day! It will take time, persistence, motivation, and consistency!