Tracking workouts is one of the keys to success in fitness. Every person seeking fitness should be doing cardio exercise and weight training. Although there are many methods to track fitness, they always boil down to a few essentials.
Tracking Cardio Workouts
Cardio workouts usually center around two variables. Duration and intensity. I am of the mind that most (80%+) cardio should be done at a talking pace (you can talk but NOT sing). This usually correlates to brisk walking (like you are late to class) or a slow jog. Since intensity is controlled for in this case, tracking cardio could be as simple as counting the minutes you are exercising. Of course, you can do more in depth tracking with a heart rate monitor and data collection device such as a Garmin or Strava. For the more intense 20% or less of workouts, they will likely take the form more similar to a weight training protocol where you count sets and reps.
In my opinion (and the opinion of many health care professionals), low to moderate intensity cardio is the foundation of fitness. A minimum of three thirty minute cardio sessions seems to be enough to maintain good cardiovascular function. I do cardio four days a week for 30 minutes to an hour. This usually consists of brisk walking around the neighborhood and/or nearby parks.
Weight Training Workouts
Weight training is slightly more complex than cardio because there are many variables that you can change in a program. The most important variables seem to be total volume, relative intensity and rest periods. Changes in any one of these areas can have BIG effects. For weight training, I believe one must be a little more meticulous in tracking.
In a properly designed program, a person would have a moderate amount of volume (say 12-20 sets made of three to six exercises), moderate intensity (60-80% 1 rep max), and moderate rest between sets (30 seconds to 3 minutes). Most training programs fall within these three criteria. Keeping track of all that requires that you (at minimum) track exercise selection, weight, sets, reps, and rest period. I have found that a simple note on my iPhone does this well enough. I do however use the Strong App to track my workouts. The resulting ease of use and subsequent data makes tracking workouts much easier.
Now, the obvious sequel to this is how to use this data to achieve manageable progressive overload and get bigger, faster, and stronger over time. We’ll look into that in another post. 🙂
Thanks for reading!