Tracking Workouts

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Data plays a huge part in the success of all businesses, organisations and even our homes…However we often forget to utilise the wealth of data available surrounding our health & fitness…

Tracking your workouts is an easy way to maximise your performance and outcomes…

A simple but effective tracking system will:

  • make you more accountable to yourself
  • increase your chances of success
  • identify patterns & routines whether good or bad
  • highlight personal bests & progression
  • highlight areas for improvement
  • help you build a healthy routine
  • aid reflection and adaption in line with outcomes ie. if it’s not working you have a better chance of seeing why
  • reduce risk of injury
  • allow a structured progression = ongoing results
  • keep training varied & interesting
  • aid a trainer or coach in supporting you

How To Track Workouts
There are many ways to keep a records, they don’t have to be complicated.

We keep a record of every session we do with our clients including:
– date, time & session focus
– exercises
– weight, sets & reps
– timing
– notes on form & teaching focus

This is exactly the same information we collect for our own workouts which we then cross reference to quarterly body composition measurements.

Available Tools:
– how many minutes/week you exercise
– Smart Phone
– Fitness Apps
– Wearable Tech (fitbit etc)
– Some gyms have personalised trackers linked to CV equipment
– Pen & Paper, Diary etc

Using the Data (Example):
I’m in the gym today and:

  • It’s 28/07/19 @ 2.30pm
  • I’m training legs & shoulders
  • I’m using ascending pyramids
  • My warm up was Treadmill for 10 minutes
  • Then I write my exercises, sets weights & reps eg. Squats 100kg x 5reps, 100kg x 5reps, 100kg x 4reps etc
  • I then write down my cool down and any notes eg. my left hip felt weak

Every 6-12 weeks I then take my body composition measurements before setting my new structure for the next 3 months…If my chest grew more than my arms eg I may then steer my next 3 months to focus a little more on my arms

This approach can be applied to all of your fitness attributes and doesn’t have to be exactly the same as we’ve done it…you may choose just to focus on ensuring you spend 150 mins/week training or burn a certain number of calories through exercise each week.

We hope that you find this helpful

Go Get It!!!

Are You Over Training?

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It’s normal to be stiff or sore after a workout, however if the pain is severe of you’re just not healing it’s possible that you’re over training.

It’s great to be motivated and hit your training hard but not at the expense of your physical & mental health…

Training hard needs to be met with suitable rest & nutrition to fuel your recovery, without it:
– you’ll feel crap
– be at risk of injury
– won’t make progress

Signs of Over Training:
– severe muscle & joint pain
– persistent aches lasting longer than 2-3 days
– constant fatigue & tiredness
– decreased performance
– failure to progress
– stress, depression or low mood
– insomnia/poor sleep

Avoiding Over Training:
– structure training to ovoid using the same muscles on consecutive days
– if it’s sore don’t train it
– learn how to perform exercises properly
– train with your brain, not your ego
– get 8 hours sleep/night
– protein requirements more than double following resistance workouts (48 hours)
– take the time to understand & learn about nutrition & recovery
– stretch daily
– take at least 2 rest days/week
– invest time in relaxing & de-stressing
– No caffeine after lunch

Follow these key points and you’ll drastically reduce your risk of over training, however if you’re still experiencing symptoms take some rest & deload..If the symptoms persist, see your doctor.

Happy Health,
Tom’s