Walking Log Instructions & Samples

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Alannah Watson
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1 Walking Log Instructions & Samples EXERCISE REQUIREMENTS 1. You are required to have 12 weeks of physical activity for this course. 2. Your weekly workouts must equal at least 3 hours of physical activity accumulated over at least three days. 3. Each week s workouts must include at least 90 utes of walking, 20 utes of strength training, and 5-10 utes of stretching after every workout session. Additional time may be spent walking, strength training, or in additional cross-training activities in order to reach your 3 hour requirement. WALKING At least 90 utes of walking each week. The 90 utes must be accumulated through at least 2 different workout sessions. Walking is a cardio workout and your heart rate should be elevated within your target zone (approximately bpm) STRENGTH Minimum of one 20-ute strength training workout per week Remember, you should allow your muscles to rest for at least 48 hours before strength training the same muscles again If you want to strength train two days in a row, alternate upper body one day and lower body the next FLEXIBILITY Minimum of 5-10 utes of stretching at the end of every cardio or strength training workout Other optional flexibility workouts such as yoga or Pilates can be included as well *Note: A warm-up and cool down is implied and should be included in every workout session. 1

2 COMPLETING YOUR WALKING & FITNESS LOG Save your walking log as noted below to a location on your computer that you will remember. Every week you will submit this same document with your previous and new weeks workout information. Save as firstinitial_lastname_fitnesslog Walking/Cardio Section Date Activity Starting HR Recovery Steps Distance Time HR HR Walking miles 60 I walked on the treadmill at the gym Walking miles 41 It was beautiful outside, so I walked on a walking trail outside with my best friend Walking miles 48 I walked on the treadmill at the gym. I was tired today, but made myself keep going Kick-boxing I went to a kick-boxing class at the gym. It was intense and I was really breathing hard. Total Cardio/Walking Time 199 Each log has a cardio section in which you record the cardio-respiratory activities that you completed throughout the week. A sample is shown above. Be sure to include the date, activity details (the more detail the better), heart rate info, Steps and/or Distance, and time spent. If you do not include heart rate information, you may not receive credit for your exercise! Heart Rate Definitions HR = heart rate Starting Heart Rate: your heart rate just before you begin the activity Heart Rate: your heart rate utes into the exercise (Note: If you complete a warm-up first, as you should, take your heart rate utes after completing the warmup). Recovery Heart Rate: your heart rate 1-3 utes after completing exercise Steps: A pedometer that records the number of steps you take is recommended for this course. If you have a pedometer, record your steps for each walking workout. Distance: The distance is how far you walked in miles. *Note: You must include either steps or distance, although you may include both if you like. Strength Training Section X X X X X X X X X X Glutes X 5 Total Strength Training Time 47 2

3 Each log has a strength training section in which you indicate with an X which muscles you worked. A sample is shown above. Flexibility Section X X X X X X X X X Neck X X X X X X X X X X X Wrist X X X X X X X Hip X X X X X X X X X Neck 10 Total Stretching Time 50 Each log includes a stretching section in which you indicate which muscles were stretched each day. 3

4 ADDITIONAL INFO ABOUT YOUR WALKING & FITNESS LOG Q. Do I erase my previous information every week? A. No. This is a progressive log. Each week you will submit the same document with your previous information as well as your current week s workout info. Q. What day of the week do I start logging my exercise? A. Logs begin on Saturday and end the following Friday. Q. Do I still receive credit if I submit my log late? A. Logs submitted more than one week past their completion date will NOT be accepted for credit. Q. What should I do if I m unsure about logging an exercise? A. If you are unsure what counts as exercise, please your instructor for clarification. Q. Does it matter if my log runs over to a second page? A. No. Please take the space that you need to fill in your log accurately and provide all the necessary information. Q. When does my parent need to submit verification? A. A parent or guardian verification of your workouts is required approximately every four weeks. Q. What if I am sick and can t exercise? A. If you are sick or cannot complete a log, please let your instructor know. Then resume your exercise as soon as possible. If there is time left at the end of the course, you can do a make up log. Q. What if I don t complete my three hour weekly requirement? A. You should strive for three hours every week. However, if you haven t met the requirement, you should still submit your log for at least partial credit. Q. What if I have read through this information and I still don t understand? A. If you have any questions, please re-read these instructions, view the sample log, review the multimedia lessons in the course, and then ask your instructor. 4

5 SAMPLE LOG Walking/Cardio Section Date Activity Starting HR Recovery Steps Distance Time HR HR Walking miles 60 I walked on the treadmill at the gym Walking miles 41 It was beautiful outside, so I walked on a walking trail outside with my best friend Walking miles 48 I walked on the treadmill at the gym. I was tired today, but made myself keep going Kick-boxing I went to a kick-boxing class at the gym. It was intense and I was really breathing hard. Total Cardio/Walking Time 199 STRENGTH TRAINING X X X X X X X X X X Glutes X 5 Total Strength Training Time 47 m STRETCHING X X X X X X X X X Neck X X X X X X X X Wrist X X X X X X X X X X X Hip X X X X X X X X X Neck 10 Total Stretching Time 46 My total time spent exercising for fitness this week is 5 Hrs How did your workouts go this week? What went well? What can you improve on? My workouts went well overall. I enjoy walking outside, but I have a harder time setting the pace compared to when I walk on the treadmill. I d like to walk a little longer next week. Walking on the treadmill is okay, but I think it will be better if I bring my headphones so I have something to listen to. My goal this week was to walk at least 10,000 steps. I walked 15,337! 2. How well did you stick to your pre-planned workout schedule? Explain. 5

6 According to my pre-planned workout schedule I hadn t planned on going walking on Monday, but it was such a beautiful day outside that I decided to go for a walk. Other than that I was able to stick to my pre-planned workout schedule. 3. What specifically will you do next week to increase the time, intensity, or resistance of ONE element of your workout? Next week I want to work on increasing my walking speed to a 16 ute mile. By typing my name below, I certify that I completed the exercises above according to the dates and times I specified. I understand that falsifying any information on this log is considered cheating, which will have serious consequences. X Jane Smith. 6

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