A sports diary is a necessary tool to achieve results in the chosen form, especially in athletics and bodybuilding. There is a certain scheme for keeping a diary.
Instructions
Step 1
Get yourself a large squared notebook. It is best if it is an A4 notebook. Although you can proceed from your situation. However, a checkered lining will be convenient for recording numeric data.
Step 2
Write on the first page the most important goal you want to achieve in your chosen sport. Let's say you are a powerlifter and want to become a CCM. You need to clearly state how much weight in the eventing total you need to overcome in order to get it. If you want to become an MS in athletics, then write down how much you need to run your profile distance.
Step 3
Highlight several fields for taking notes of the training process. Firstly, you will need the most space for a detailed recording of the training content: the number of kilometers in cross, exercises, approaches, times, rests, etc. Second, highlight the box to record your heart rate (heart rate) or pulse. Measure it after training and enter the data in a diary.
Step 4
Third, leave some space for notes. They can record the characteristics of the internal state during the day or during training. Write about how you are feeling or about other thoughts that may come to your mind. All this is needed to correct the sports process.
Step 5
Record all dietary information. On the second page (or below), keep a daily record of the food you eat. Calculate the number of calories you need to spend per day to get the most out of your workout using the formula: personal weight * 24 hours * 1.4 * 1, 5. This is how much calories you need to consume per day. Also indicate in this column information about the vitamins that you consume in addition to the main diet.
Step 6
Take stock for the week and month. Record the total number of kilometers you have run, or the amount in kg on the equipment you have lifted. Make adjustments to move towards your goal as quickly as possible. Give the diary to your mentor to check. Work together to improve your training performance.
