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Weekly

Exercise Log

Use this form to track your activity for a week as you consider incorporating the four components of fitness as set forth by the American College of Sports Medicine (ACSM). Record a brief description of your activities along with the length of time spent when indicated. At the end of the week total the amount of time and/or episodes at the bottom of the log.

The American College Sports of Medicine Recommendation Cardiorespiratory (Aerobic)


Activities that increase the heart rate and promote increased use of oxygen to improve overall body condition and endurance

Resistance
Activities performed against an opposing force that increase muscle strength, improve body composition, and promote healthy bone density

Flexibility
Activities that promote the ability to move joints through their whole span of movement

Neuromotor
Activities that incorporate motor skills such as balance, coordination, and agility (also known as functional fitness)

30-60 minutes of moderate intensity exercise (five days per week) OR 20-60 minutes of vigorous- intensity exercise (3 days per week)

2-3 days per week train each major muscle group Major Muscle groups: legs, hips, back, abs, chest, shoulders, arms

2-3 days per week do flexibility exercises to improve range of motion.

20-30 minutes of exercises involving motor skills (balance, agility, coordination, gait) (2-3 days per week)

Effort Scale: 0-10; 0 = Sitting Down; 10 = Maximal Effort Relatively moderate-intensity activity is a level of effort of 5 or 6. Walking briskly (3 miles per hour or faster, but not race- walking) Water aerobics Bicycling slower than 10 miles per hour Tennis (doubles) Ballroom dancing General gardening

Moderate Intensity:

Relatively vigorous-intensity activity is a 7 or 8 on this scale. Race-walking, jogging, or running Swimming laps Tennis (singles) Aerobic dancing Bicycling 10 miles per hour or faster Jumping rope Heavy gardening (continuous digging or hoeing, with heart rate increases) Hiking uphill or with heavy backpack

Vigorous Intensity

Type of Exercises

Aerobic Exercise
Description & Intensity Duration

Resistance Training
Description

Flexibility Neuromotor
Description Description

Date

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

My total number of minutes or hours this week


American College of Sports Medicine Recommendation

____________________________ ~ 150 minutes Moderate Intensity OR ~ 75 minutes Vigorous Intensity

______________________ 2-3 Days

__________ 2-3 Days

__________ 50-75 minutes

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