If a person wants to record his sports activities, he needs to have a special diary. Currently, you can keep records in electronic form, and in paper form, as there are various applications with which you can conduct both a diary of training and nutrition. But, in order to fix sports loads, it only benefits, let's figure out how to properly keep a training diary and what parameters should be noted in the records on the classic version of the diary - handwritten.
How to keep a training diary?
Specialists recommend to note the following parameters:
- Designation of training, for example, running, jumping rope , twisting, etc.
- List of exercises that are part of the lesson. For example, squats, twisting, bench press, stretching muscles of the shoulder girdle.
- Total duration of training.
- The number of approaches and repetitions for each exercise.
This is a list of parameters, which should be fixed. It is tracking them to help determine what mistakes a person makes when building a plan for sports activities. For example, many people note that looking through their own records, they find that the load on some muscle groups is inadequate.
Also, experts recommend, if possible, to fix the pulse in the diary (it should be measured at least 3 times per session - at the beginning, at the end and at the most intensive load) and your own state of health. So you can determine whether your workouts are effective by comparing your own heart rate with the recommended heart rate and finding a substitute for those exercises that lead to poor health, for example, dizziness or weakness.
How to keep a training diary for girls?
Women, in addition to the parameters described above, should also keep one more line - to mark the days of the menstrual cycle. Experts believe that a few days before the onset of monthly workloads should be reduced, guided by their own records, one can understand what exercises should not be done on this or that day of the cycle, focusing on their own well-being and previous experience of training.