Exercise diary (Why to use)

Exercise diary

In this guide, we will analyze how a person can start to create an exercise diary according to their needs.

Exercise diary

For many years people have heard through various means the benefits of exercising. Performing exercises is part of many medical prescriptions since many scientific studies have been conducted on the benefits of exercising for health.

When a person exercises, it begins to see changes on a physical and mental level. On a physical level, the person experiences weight loss, flexibility, more stable heart rate and strengthening of the immune system, just to mention some benefits. On a mental level, the person feels happier, regulates stress and anxiety levels and is less likely to develop mental disorders such as schizophrenia, depression and anxiety.

People at the time of exercising, many do not know how to start and have trouble finding what types of exercises to do and the most convenient time to do them. The fast world in which human beings live leads to many times that the person does not have time to exercise their body, and this is why is important for the person to have an exercise diary to set up their activities.

An exercise diary is a kind of diary where the person keeps a record of the exercises that it has to perform, the goals it wants to achieve and in the schedule, it is going to execute them. An exercise diary helps the person maintain discipline and it is easier for them to fulfil their commitments when exercising.

The process of creating an exercise diary involves more than writing the exercises the person wants to perform and where it is a more complex process where medical intervention is necessary sometimes. Medical intervention is necessary because there are exercises that certain types of people cannot perform, due to certain health problems. An example would be a person who has osteoarthritis in the knees, lifting weights could be counterproductive or someone who has a heart condition cannot overwork its body. 

Exercise diary (Why to use)

Elements to take into account when creating an exercise diary

When a person decides to have a more active life through exercise, it is necessary to take some measures. At the time of a person wanting to exercise, the creation of an exercise diary will help to have a record of all its physical activities and if it has achieved the proposed goals, but before reaching this step, medical accompaniment is essential.

Having a medical check-up is essential for the person to know how their physical and mental health status is. There are cases where a person can have a condition such as a hernia or some type of arthritis and if the person lift weights it can have an opposite effect. The medical check-up will prevent this situation from occurring. The medical check-up will also show how intense the exercise routine can be. People with heart problems cannot exercise intensely because it can negatively affect their health.

After the doctor has approved and has informed the person about his or her current state of health, he or she can start seeking the professional help of a knowledgeable person about exercises. Today technology makes it easier for the person to investigate exercise routines or other activities that they can do to exercise their body. The advantage that a personal trainer has is that it is in the present time with the person, can guide and monitor the person throughout the process while it is exercising. For a person who cannot acquire the services of a personal trainer, support from other sources such as books and surfing the internet can be very useful.

When the person finds out what aspects of its body it wants to work, these are marked in the exercise diary. The person has already raised their routine in the newspaper, given by the coach or searched in other media according to their needs, with the duration and days in the week to be performed.

In carrying out the exercise diary there is also another important aspect and it is the diet. Several studies point out the importance of accompanying the exercises with adequate food. If the person has in its exercise diary defined goals about what weight or what muscles it wants to develop, food plays a fundamental role. For a more successful diet, the person can seek guidance from a nutritionist. The nutritionist will evaluate the person and seek to know in depth the current diet that it has and what changes can be made to achieve its goals.

It is important that the person in their exercise diary keep track of their diet, not in an excessive way but keep in mind the amount of protein and other nutrients they need during the day. A good diet is essential for the person to have the amount of energy they need to perform their exercises.

One aspect that should be marked in the exercise diary is flexibility. While it is true that the person has written control over the exercises to be performed, the time and place, it must be flexible and highlight the rest time. Excessive exercise negatively affects a person’s health.

Exercise diary (Why to use)

How can a person stay motivated to carry out what is stated in their exercise diary?

There are certain factors that influence when a person has problems carrying out certain goals. While it is true that exercise diary helps the person to have an order and control of the exercises to do, the time, place and food to eat, many times the person develops other reasons for not following what is established in the exercise diary. A person can fall into demotivation. Demotivation occurs for several reasons:

  • The person begins to generate negative thoughts about what it will not achieve and that it is a waste of time.
  • Soon after starting to train, it does not see the expected results. It despairs of wanting to see results in the short time he has been exercising.
  • People around encourage the person not to continue, that it is a waste of time and that it can do other things.
  • It is difficult for the person to carry the order established in their exercise diary

When the person discovers what factors lead to demotion and does not continue with the guidelines in its exercise diary, it begins to work on those demotivating agents and continues with the stipulations.

The person has to keep in mind that the results are not fast and that it takes time, patience and effort to achieve what they want. Exercise, apart from becoming the purpose to get something, the person must see it in a fun way and that will give a benefit to their health. When the person leaves the enjoyment aside, activities such as exercising lose their pleasure and the person has a harder time following the order they had established.

Keeping up with activities, apart from exercise, can be exhausting for a person, especially when he or she has other responsibilities that require time. That is why the importance of having an exercise diary, where the person can distribute their time in the best way and not set aside their goals regarding exercise.

It is normal that at certain times the person does not have the courage to want to exercise. People do not always wake up in the same mood, but, even showing signs of not wanting to exercise, the person should turn to its exercise diary and remember the reasons why it does it.

If a person is accustomed to exercising in the gym and for some reason can not, this is not a reason for not being able to perform exercises elsewhere, and these are aspects that the person must capture in their exercise diary so that it does not work as an excuse and be discouraged to exercise. Adaptation is essential, and exercising elsewhere makes the person motivate and see other different environments.

Exercise diary (Why to use)

FAQs about exercise diary

Is it correct to write eating habits in the exercise diary?

Yes, there is nothing wrong if a person writes in their exercise diary the eating routine they carry. Keeping track of the food they eat can help the person to know the amounts of food to eat. It all depends on the food goal that the person has set.

What happens if a person skips an exercise day stipulated in their exercise diary?

There are no inconveniences when a person cannot exercise one day, but it should not become a habit. The person must be flexible but that this flexibility makes it fall into a state where the same thing is repeated every day.

Is it necessary for a person to seek help when performing their exercise diary?

If a person is starting in the field of exercises and does not have much knowledge about what to do and how to do the best thing to do is to seek help from experts in the area. A personal trainer can help the person establish a daily exercise routine according to their needs.

Which is more convenient: a physical or virtual exercise diary?

The most convenient is according to the needs of the person. For many people, it is more comfortable to have a virtual exercise diary. Since they have access to their cell phone most of the day and charge it everywhere, having their exercise routine saved gives them greater accessibility to them. Others prefer to write it in notebooks or notebooks. What works for each person is convenient.

How many days of exercise should a person have registered in their exercise diary?

The amount of exercise that a person should have registered in their exercise diary depends on each person. As each person is different, it organizes the number of days to exercise in a way that is most convenient for them.

Conclusion

An exercise diary is an effective tool for the person to have an order and control over the exercise routines they must perform. For each person, the routines are specific because each one has different goals in what it wants to achieve with its body and its health in general. The person must be flexible and enjoy the moment. The person should not feel pressured by what other people do or get discouraged if they see that they are not getting the results it wants. With time and dedication, the person will be able to see the changes that the exercise makes in their body.

Exercise diary (Why to use)

Recommended links

  1. The Ultimate Workout Log: An Exercise Diary for Everyone
  2. Diet and Exercise Diary
  3. The Workout Log Book & Fitness Journal 

Recommended videos

  1. How To Track Your Fitness in Your Bullet Journal
  2. MY TRAINING JOURNAL- Setup, Why and How I Use my Training Notebook  

Exercise diary (Why to use)

Juanita Agboola

Juanita Agboola is the editor in chief of HFNE and an expert in mental health online. She has been writing about online behaviour, mental health and psychology issues since 2012. All Guides are reviewed by our editorial team which constitutes various clinical psychologists, PhD and PsyD colleagues.