Self-control plays an important role in any kind of sports training, be it fitness, bodybuilding, yoga or aerobics. Everyone involved in sports and striving to achieve specific training goals should systematically record the results of their training, track progress in physical activity, that is, collect data on the basis of which it will be possible to draw conclusions about the effectiveness of the applied training program. Training diary is the athlete’s main tool. Without it, it is impossible to evaluate the success of work, to see the dynamics of indicators, to identify errors. The diary will help if the athlete needs additional motivation. To see your progress, just compare your current performance with the data recorded in the diary a few months ago. It motivates, disciplines and helps to organize the training process correctly.
What does a physical exercise diary look like?
A sports diary looks a little like a school diary, although many associate it with it. In the diary of an athlete, the coach does not give marks and does not write comments on behavior in red ink. But there is a breakdown by dates and a work plan for each day — a list of exercises. A sports diary can be kept in a regular notebook, lining up pages and taking notes by hand. A more convenient option is to print the templates in the form of a table and fasten the sheets as they are filled.
You can keep a training diary in electronic form. There are various programs for tablets and smartphones that allow you to record on electronic devices. This option seems the most convenient, but it also has drawbacks. Firstly, the electronic diary prevents the athlete from concentrating on training. For many fitness lovers, if they take a telephone with them to the gym, it is difficult to fight the temptation to check their mail once again, answer a phone call or message on a social network. This reduces concentration and negatively affects the effectiveness of training. Secondly, if you lose or break an electronic device, you can lose all your diary entries. To avoid this, you need to keep a diary for fitness classes in paper form or constantly make backup copies of electronic data.
Diary Fitness Tips
A sports diary should be kept systematically without missing a single workout. Information can be structured arbitrarily — there is no single, mandatory template for all. Entries may vary depending on the type of training. If this is strength training, the exercises performed are listed, the number of sets and reps, the working weight, the time spent, the length of the pauses are indicated opposite each. If aerobic exercise is performed, the heart rate values at different points in time are necessarily recorded. At yoga classes in the diary, entries are made about how much time we managed to stay in each asana.
It does not matter what kind of fitness is practiced — aerobic or power, the date of the training, the start and end times, as well as the serial number of the training week are necessarily recorded in the diary. The nature of the training, its focus is always specified. In addition to the records of the main set of exercises, the diary must necessarily contain information about the warm-up and hitch. Anthropometric data may be entered: weight, height, body volume. Often, especially if it’s aerobic fitness training, the heart rate is recorded in the diary at different points in time — during exercise, before and after exercise.Many athletes enter subjective self-control data in the diary: they mark how they felt before and after training, if there were any injuries, how hard the last repetitions in the exercises were, etc. It is also helpful to record the quality and quantity of sleep. In addition, it is worth highlighting additional fields for making nutrition records. Even better is to keep a separate diary of the diet. The more information, the easier it will be to determine why on a given day it was not possible to fulfill the norm of the training load or what is the reason for the emerging stagnation in training.
Keeping a diary for beginner athletes
If a beginner is training, most of the diary is filled right in the hall. Finishing the approach, a beginner fitness enthusiast immediately picks up a diary and writes information about the work done into it. This is not very convenient, as you have to constantly be distracted. But for beginners, this is exactly the way to keep a diary, because they are still not able to accurately predict how many exercises they can perform per workout, in how many repetitions, and with what weight.
How do advanced athletes keep diaries?
Experienced athletes with a long track record of training use a different diary method. They fill most of the lines on the page before the start of the fitness training. They not only know in advance what exercises they will perform in the upcoming lesson, but they can also say with almost one hundred percent probability how many repetitions they will do and with what weight. This method allows the athlete not to be distracted once again during the session. In addition, thanks to this method of keeping a diary, the athlete has additional motivation: during training, he strives to reach the results that he reflected in his notebook.
Self-control and motivation for exercises
The diary allows the athlete to effectively control the training process. It is impossible to keep in mind all the intermediate results, and without them it will not be possible to correctly analyze the situation, verify the effectiveness of the training program, or timely reveal its shortcomings. Another plus of the diary — physical activity is clearly demonstrated and motivation is increased. The numbers recorded in the diary are an objective picture of the growth of sports achievements. Just flip through the training diary and compare the current data with the indicators of previous weeks to see your progress. This inspires confidence in one’s strengths and inspires further work.