| Sample Exercise Log |
| Exercise Goals |
- To tone and strengthen my upper and lower body muscles
- To improve my aerobic fitness level
- To decrease my stress level
| |
| Exercises and Physical Activities |
| AEROBIC |
STRENGTHENING |
COOL DOWN |
| Activities |
Exercises |
Stretches |
|
Lateral raises |
|
| Walking (Mon/Fri) |
Biceps/triceps |
Upper & lower body |
| Jogging (Wed/Sat) |
Quadriceps/hamstrings |
|
|
Abdominal curls |
| | |
| Target Heart Rate Zone: 126 to 144 Beats Per Minute | |
| Exercise for the Week of January 5 |
| Date |
Aerobic
Activity |
Duration |
EHR* |
Strengthening
Exercises |
Weight |
Sets/Reps |
Cool Down | |
| 1/5 |
Walking |
30min |
140 |
Lateral raises
Biceps/triceps
Quads/hams
Abdominal curls |
5lb
3lb
20/15lb
2/12 |
3/10
3/10
3/10 |
yes |
| 1/7 |
Jogging |
20min |
132 |
Lateral raises
Biceps/triceps
Quads/hams
Abdominal curls |
5lb
3lb
20/15lb
2/12 |
3/10
3/10
3/10 |
yes |
| 1/9 |
Walking |
30min |
144 |
Lateral raises
Biceps/triceps
Quads/hams
Abdominal curls |
5lb
3lb
20/15lb
2/12 |
3/10
3/10
3/10 |
yes |
| 1/10 |
Jogging |
20min |
|
|
|
|
yes | | | |
