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WEEKLY EXERCISE LOG
(GOOD EXAMPLES OF WHAT I AM LOOKING FOR)
Exercise Log Sample #1
Name: _______________________ (Your Name) Section #: ______________ (Your class #)
Start Date: ______________ (Be sure to record dates) End Date: ______________ (Be sure to record dates)
I. Cardio Respiratory Endurance
|
Day |
Type of Exercise |
Duration |
Intensity (Peak THR or RPE) |
Comments on how you felt after each workout |
|
Su |
None |
|
|
|
|
M |
Warmed up and cooled down by walking fast, then ran on treadmill |
Total time 25 min. Running 15 min. |
170 |
I like running on my treadmill better than running outside. I felt real good after the workout.
|
|
T |
Walked fast on the treadmill |
25 minutes |
165 |
It was still hard to walk fast and keep my pace but I did good and I could really feel it in my calf muscles
|
|
W |
Warmed up and cooled down by walking fast, then ran on treadmill |
Total time 25 minutes. Running 15 minutes |
171 |
I can really feel my leg muscles being worked out it feels good |
|
Th |
None |
|
|
|
|
F |
Walked and ran on treadmill |
Total time 27 min. Running in 15 min. |
163 |
It is getting a little easier, or at least the time seems like it is going by a lot quicker |
|
Sa |
None |
|
|
|
II. Muscular Strength/Endurance
Number of Sets = 2
Rest Period = 2 Min.
Exercise |
Sun Wt/Reps |
Mon Wt/Reps |
Tue Wt/Reps |
Wed Wt/Reps |
Thu Wt/Reps |
Fri Wt/Reps |
Sat Wt/Reps |
|
Arm Curl |
/ |
25 / 8 |
/ |
25 / 6 |
/ |
30 / 6 |
/ |
|
Triceps |
/ |
30 / 8 |
/ |
30 / 6 |
/ |
30/ 8 |
/ |
|
Modified push-up |
/ |
25 |
/ |
30 |
/ |
30 |
/ |
|
Crunches |
/ |
25 |
/ |
30 |
/ |
30 |
/ |
|
Half squat |
/ |
/ |
100 / 6 |
/ |
120 / 8 |
/ |
/ |
|
Leg curl |
/ |
/ |
40 / 8 |
/ |
40 / 8 |
/ |
/ |
|
Heel raise |
/ |
/ |
100 / 8 |
/ |
120 / 8 |
/ |
/ |
|
Diagonal crunches |
/ |
/ |
30 |
/ |
35 |
/ |
/ |
|
Elbow / knee curl |
/ |
/ |
30 |
/ |
35 |
/ |
/ |
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/ |
/ |
/ |
/ |
/ |
/ |
/ |
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/ |
/ |
/ |
/ |
/ |
/ |
/ |
Comments: I have definitely been able to feel my stomach muscles working when I am doing the exercise, but I think it maybe a little too easy. Next week, I plan to up the number of all crunches I do. My muscles were sore, and I have never known they were there. I can feel the burn in my arms and legs, but it feels great.
III. Flexibility
Number of Sets = 1
Reps = 10
Duration: 20 sec.
Check each exercise performed:
|
Exercise |
Su |
M |
T |
W |
Th |
F |
Sa |
|
Shoulder stretch |
|
X |
|
X |
|
X |
|
|
Trunk twister |
|
X |
|
X |
|
X |
|
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Shoulder / chest |
|
X |
|
X |
|
X |
|
|
Lateral abdominal |
|
X |
X |
X |
X |
X |
|
|
Lower back twister |
|
X |
|
X |
|
X |
|
|
Groin stretch |
|
|
X |
|
X |
|
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Hamstring stretch |
|
X |
X |
X |
X |
X |
|
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Quadriceps stretch |
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X |
|
X |
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Calf stretch |
|
|
X |
|
X |
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Comments: The stretching is really helping before and after my exercises. It seems to limit or help the soreness I sometimes may get.
WEEKLY EXERCISE LOG
Sample #2 Cardio
Exercise Log Sample # 2 - Cardio
Name_______________________ Section # _____________ Start Date ___________ End Date ______________
I. Cardio Respiratory Endurance
|
Day |
Type of Exercise |
Duration |
Intensity (Peak THR or RPE) |
Comments on how you felt after each workout |
|
Su |
Walking Running |
30 min. 20 min. |
RPE 3 RPE 4 |
I was tired when I woke up but I had energy after walking |
|
M |
Walking Running |
30 min. 15 min. |
RPE 3 RPE 4 |
Had energy through the day because I walked in the morning |
|
T |
Walking Running |
30 min. |
RPE 3 RPE 4 |
Woke up early and walked before I had to go to school, felt great |
|
W |
Walking Running |
20 min. 20 min. |
RPE 4 RPE 3 |
Walked at night so I would sleep well, felt a little tired |
|
Th |
Running |
20 min. |
RPE 4 |
Ran in the morning but I did not feel well so I went to bed early instead of walking |
|
F |
Running Walking |
25 min. 20 min. |
RPE 4 RPE 3 |
Ran in morning, walked before bed, a little slower today |
|
Sa |
Running Walking |
25 min. 20 min. |
RPE 4 RPE 3 |
Was able to wake up early and run. I ran in the afternoon rather than running at night and it seemed like a better workout, I’m sweating. |
Key to Abbreviations in the tables:
THR = target heart rate
RPE = rating of perceived exertion
Su = Sunday
M = Monday
T = Tuesday
W = Wednesday
Th = Thursday
F = Friday
Sa = Saturday