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Chapter 3: Establishing Your Plan of Attack 39

Goals for the workout

Write down what you hope to accomplish during your workout, like complet-

ing the 20-minute Roller Coaster program on the stair-climber or swimming a

half mile. Rather than scribbling a few lines while you’re running from the

locker room into an aerobics class, fill in this section the night before or, better

yet, immediately following your last workout. This makes you stop and think

about just what it is that you’re trying to achieve. If you keep your goals in

mind, you may have more enthusiasm for your workout.

Cardiovascular training

Write down the type of activity, whether it’s stationary cycling, walking, skat-

ing, rowing, and so on. In the Time and Distance sections, note how long your

aerobic session lasted and (when applicable) how far you went — for example:

Day of the Week Date Conditions

Goals

Strength Training Weight Sets Reps

Notes

Cardiovascular Training Time Distance

Notes

Difficulty Rating

Figure 3-2:
A sample
workout log.