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Cardiovascular Training: “Jogged on treadmill”

Time: “20 minutes”

Distance: “1.8 miles”

In the Difficulty Rating box, rate your workout on a scale from one to ten.

Don’t base this assessment simply on the number of miles you walked or the

number of calories you burned. Instead, rate your workouts according to how

hard you push yourself. A 1 rating is an extremely easy day; a 10 is an all-out

workout. (See Chapter 8 for details on rating your exertion.) The purpose of

the difficulty rating is to remind you to aim for a healthy mix of numbers. If

you rate a 9 on Monday, Tuesday is a good day for a 2 workout. Log a 0 for

the days you don’t exercise.

Strength training

Jot down the name of each exercise, the amount of weight you lifted, and

the number of sets you did. (If you need any of these terms defined, see

Chapter 14.) If you don’t know the name of an exercise, make it a point to

find out. Writing down “bicep curl” may reinforce the idea that this exercise

strengthens your biceps. (If you’re not sure where your biceps are, see

Chapter 12.) You may also want to note what changes you need to make

during your next weight-lifting session. Suppose you use 50 pounds on the

leg-press machine and have a pretty easy time of it. In your diary, write that

you want to try 60 pounds the next time. Also, note which exercises are par-

ticularly easy and which need more attention.

Stretching

Simply note whether you stretched or not. You may also jot down a few words

about which muscles felt the tightest and which stretches felt the best.

Notes

Here’s your chance to record any details that don’t seem to fit into the other

categories. For example, you may describe a new leg exercise you tried. Or

you may elaborate on which yoga poses you found most difficult. Or you may

realize that you always feel great when you work out with a certain friend.

Write down whatever you feel is important.

Making Exercise a Habit ...............................................................................

As we mention in the introduction to this book, 50 percent of new exercisers

quit within eight weeks. Of course, we want to make sure that you’re among

the other 50 percent. The following tips can help you get over the hump and

40 Part I: Getting Your Butt off the Couch