Using Your Goals and Baseline Tests

Before you start planning your exercise program, pull together your goals and baseline information. I find that it is easier to make a plan when I have all the preliminary information in one form. When you have each specific objective outlined, it is easier to decide which area to focus on or what type of activities you need.

Another way to keep track of this information is with an exercise log. You do not need anything fancy; you can make your own using a simple spiral notebook. Keeping a log serves two purposes'it helps you keep track of progress toward goals with objective information, and it actually helps you stick to your program. Daily training information to keep track of includes date, type of activity, duration, intensity, and symptoms. The method of recording intensity can be simple (such as labeling the activity hard or easy) or more precise (such as recording your heart rate). The symptoms record may help you spot an increase in problems related to a specific activity, leading to modifications of your program. You should at least have a log for your strength-training program to let you know the appropriate settings and resistance for each lift. If you do not want a complex log, keep track of your workouts in some manner. My mother likes to record her workouts on her calendar, because it gives her good visual reinforcement to stick with her program.