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Seamlessly redeem your cashback through our user-friendly app. Enjoy exclusive perks and offers while reaching your goals. Here is a list of some of the best workout log apps that helps you get the most out of your sessions; Heavyset IOS only Strong IOS, Android Fitbod IOS Stacked IOS JeFit IOS, Web, Android Workit Android, IOS Gymbook IOS FitNotes Android Simple Workout Log Android Strongly IOS.

Make use of the following trainer-approved tools for tracking your gym progress; Keep a workout journal Track the amount of weight lifted each day Keep track of your body composition, that is, the percentage of muscle versus fats Test your strength on various lifts once every weeks Check out yourself in the mirror to check your progress Use a tape measure to record your circumference measurements on your body parts, e.

waist, shoulders, chest, hips, legs, and arms. Record the date and time Write down your current body weight and fitness goal Include everyday calorie and food intake Outline your workout or training method Record your moods each day.

If you are beginning your journey to body fitness or you are passionate about working out, then an exercise log template can be precious to you.

The template allows you to track down your training activities which in turn helps you to identify challenges to make necessary improvements to achieve your fitness dreams using the least effort. An exercise log also helps you to account for your training relative to your goals.

It also serves as a motivating factor and lets you appreciate your efforts towards training harder. Therefore, I highly recommend the use of one, for those of us who want to be more than a little bit responsible for our well-being, health-wise. A petition refers to a legal document that formally requests a court order.

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A food diary is a useful tool in maintaining a healthy lifestyle. Food diaries are also known as food logs Free Exercise Log Template 10 Download.

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Workout Template 02 Download. What is a workout log template? What is the best workout log app? How can I keep track of my gym progress? How do you write a fitness journal? Share this post Facebook Twitter Pinterest Email WhatsApp. Free Blood Sugar Log Templates Diabetes is a type of metabolic disease that causes high levels of blood sugar.

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Anaerobic exercises, such as weightlifting or sprinting, involve quick bursts of energy. This is unlike aerobic exercises. You perform aerobic exercises for a sustained period. Read on to learn more about aerobic exercises you can try at home and the gym.

And remember, always consult with a healthcare professional before beginning a new aerobic exercise routine. Cardiovascular exercises can be done at home.

There are many you can do with little to no equipment, too. Always warm up for 5 to 10 minutes before starting any exercise. Benefits: Jumping rope helps improve body awareness, hand-foot coordination, and agility. Safety: Your jump rope should be adjusted for your height.

Stand with both feet on the middle of the rope and extend the handles to your armpits. Your circuit routine should take 15 to 25 minutes to complete. The advanced circuit should be performed for 60 seconds, followed by 60 seconds of rest.

Benefits: This exercise increases heart and cardiovascular health, builds strength, and tones major muscle groups. Safety: Focus on proper form with each exercise to avoid injury.

Keep your heart rate at a moderate level throughout. You should be able to carry on a brief conversation during this exercise.

This aerobic circuit is designed to get your heart rate up. Perform the following strength exercises for 1 minute:. Repeat the circuit 2 to 3 times. You can rest for up to 5 minutes between circuits. Cool down afterward with some light stretching.

Equipment: running shoes. Benefits: Running is one of the most effective forms of aerobic exercise. It can improve heart health, burn fat and calories, and lift your mood, to name a few.

Safety concerns: Choose well-lit, populated running routes. Your pace should be conversational during the run.

You can alternate between 5 minutes of running and 1 minute of walking to start. To stay injury-free, always stretch after your run. Equipment: gym shoes sneakers. Benefits: Walking daily can reduce your risk of heart disease, obesity, diabetes, high blood pressure, and depression.

Safety: Walk in well-lit and populated areas. Choose shoes that offer good ankle support to reduce your risk for injury. If walking is your main form of exercise, aim to get minutes per week. This can be broken down into 30 minutes of walking 5 days a week.

Or, walk briskly for 10 minutes at a time, 3 times a day. You can also use a fitness tracker to keep tabs on how many steps you take each day. If you want to walk 10, steps daily, start with your base the current amount you walk and slowly up your daily step count.

Your local gym is a great place to get some aerobic exercise. They probably have equipment like treadmills, stationary bikes, and elliptical machines. There may be a pool for you to swim laps in, too. It can help you tone your muscles and build strength and endurance.

Safety: Avoid swimming alone and, if possible, choose a pool with a lifeguard on duty. Duration and frequency: 10 to 30 minutes, 2 to 5 times weekly.

Add 5 minutes to your swim time each week to increase your duration. If your gym has a pool, try swimming as aerobic exercise. You can start by swimming laps using one stroke, such as freestyle. As you swim more, add additional strokes.

For example, you could do 1 to 4 laps of freestyle followed by 1 to 4 laps of breaststroke or backstroke. If you get tired, rest on the side of the pool between laps.

Always follow the safety instructions and guidelines of the pool where you swim. Benefits: This low impact exercise can help develop leg strength and cardiovascular endurance. Safety: Ask a trainer at the gym for help adjusting the bike so that the seat is the correct height.

This will help reduce your risk of injury or falling off the bike. If biking at home, a general rule is to adjust the bike seat height to maintain a 5- to degree bend slight bend in your knee before reaching full extension.

Doing so reduces compression on your knee joint. Avoid fully extending your knee while peddling on a stationary bike. Riding a stationary bike is another option for low impact cardio.

Stationary bikes are a good cardiovascular workout, help you develop leg strength, and are easy to use. Many gyms and workout studios offer cycling classes, which use stationary bikes.

But you can still benefit from a stationary bike workout without taking a class. After stretching and warming up by cycling at an easy rhythm for 5 to 10 minutes, increase your pace to 75 to 80 rotations per minute RPM and aim for 20 to 30 minutes of steady cycling.

Cool down for 5 minutes. Stretch to finish. Increase the resistance for a more challenging workout. Safety: Look forward, not down. Use the handlebars if you feel unsteady or to help you get on and off the machine.

After warming up at an easy rhythm for 5 to 10 minutes, keep your posture upright while you use your legs in a pedal motion to move the machine. Look forward the entire time, not down at your feet.

Keep your shoulders back and your abdominal muscles engaged. Cool down and exit the machine to stretch. Attend group classes at your local fitness center 2 to 3 times per week to start. You can always go more frequently later on if you enjoy the workout. Benefits: Kickboxing is a high impact exercise that builds strength and endurance.

It may also reduce stress and improve your reflexes. Safety: Drink plenty of water throughout the class. Take a break if you feel dizzy. Cardio kickboxing is a mix of martial arts, boxing, and aerobics. Your class may start with a warmup of jogging, jumping jacks, or strengthening exercises, such as pushups.

Then, expect a series of punches, kicks, and hand strikes for the main workout. There may be core or strengthening exercises at the end. Always finish your workout with a cool down and stretch.

Be sure to also check out our big list of fitness challenge ideas for a gym , fitness challenge ideas for personal trainers , and virtual fitness challenge ideas , learn how run an online fitness challenge , and how to automate and streamline the process with the best fitness challenge software for gyms, fitness influencers, personal trainers, and fitness coaches.

And, of course, managing your fitness business online with the best gym management software and the best personal training software means that you can easily create fitness challenges, waivers, forms, fitness assessments, lead forms, registration forms, online booking, workout plans, and much more.

Get a demo now! com is a professional software tailored to the needs of fitness professionals. By booking a demo, you can explore how Exercise. com can help you run this and many other aspects of your fitness business through a custom branded app.

Introduction: Welcome to the [Name of the Fitness Challenge]! This exciting [Length of Challenge, e. Join us and take the first step toward a healthier you!

Contact Information: For any questions or additional information, please contact [Contact Name] at [Email Address] or [Phone Number]. Disclaimer: [If necessary, include any disclaimers, such as reminding participants to consult with healthcare providers before beginning any new exercise program.

Note: This Fitness Challenge Template can be customized to suit your specific goals, target audience, and challenge structure. If you are looking to professionally manage such challenges, along with other aspects of your fitness business like online booking, payment processing, and more, consider booking a demo with Exercise.

The custom branded fitness app can provide a comprehensive solution tailored to your needs. Read More: How to Run a Fitness Challenge. The optimal length depends on the goals but typically ranges from 4 to 12 weeks.

Shorter challenges weeks can be great for motivation, while longer ones weeks allow for more substantial progress. Follow the same basic structure as a fitness challenge, but include various aspects of health, such as nutrition, sleep, hydration, mental well-being, etc.

com offers a robust platform tailored for fitness professionals to create, manage, and track fitness challenges. Through its custom-branded app, you can:. com streamlines the process of running a fitness challenge, providing a professional and engaging experience for both organizers and participants.

Booking a demo can help you understand how Exercise. com can be tailored to your specific needs, whether for fitness challenges or broader business management. Member Management. Staff Management. Custom-Branded Apps. Remote Door Access. Workout Plan Creator. Workout Logger.

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