The past few months I have slanted my workouts a bit more towards conditioning. I have still been doing strength training twice a week, but have included three conditioning workouts a week. This was done primarily to ready myself for the Memorial Day Murph workout I blogged about last time and was very successful as I beat my goal by over five minutes.
One of my favorite conditioning workouts has become interval training. Interval training is simply short high intensity periods of exercise alternated with short rest periods. I have done this type of workout in the past with sprinting. With my current knee situation I have been advised to reduce or eliminate running from my program by my doctor. I have greatly reduced my running to just the Murph workout. I have replaced running with the trusty Schwinn Airdyne I purchased off of Craigslist shortly before my surgery last year.
Typically I will pedal for either a certain length of time trying to keep a specified RPM or I will go all out for a certain distance. In between I will continue pedaling at a low RPM of around 50. As a personal preference I don’t really care for long distance running or biking so this type of training has been ideal for me and a great benefit to my conditioning.
In the example above I included some core work after a slight break from my interval workout. I enjoy including some core work on my interval days.
For as long as I can remember I have been a huge proponent of having an exercise journal or workout log. In fact, I still have most of them and from time to time I like to pull some of the old ones out and read through them. I thought I would outline some of the benefits of keeping a workout log.
- Goals – This is a great way to create and track your goals. By examining what you have done in the past you can learn what you need to improve, set new goals and stay on track towards achieving them.
- Progress – Keeping a journal is a great way to track your progress.
- Identify weaknesses
- Identify patterns
- Motivation – I love to look back at where I’ve been on exercises. Sometimes if I haven’t done an exercise in a long time I am motivated to get back to where I was in the past and sometimes it is just exciting to see how far you’ve come.
Traditionally I have always just used notebooks to record my workouts. Recently, my wife bought me an actual workout log to use. No matter what you use I like to make sure I record the following each day.
- Date – I record the day, month and year.
- Time – The time I start the workout and the time I end.
- Exercises done
- Sets and reps
- Notes – It is extremely helpful to record notes on each workout. I will record if a particular exercise is harder or easier than expect, if I feel I should stay at that weight next time or if I should increase the weight, any injuries, pace of the workout, conditions in the garage gym that day, etc.
This is definitely not a complete list but just the things that have proven to be important to me in the past. I believe keeping a workout log is an extremely under-rated and under utilized tool in any trainee’s toolbox.