An exercise diary of power and grace

While fooling around with Google Docs Spreadsheets the other day, I came up with a fun little exercise diary. Here's an image snag and a bit of a description.


My Evolving Exercise Diary, as I call it, is a worksheet containing sequential entries where each entry is a row with a type defined separately by the user. This approach lets the user create a personalized chronological list of diverse but organized information. I also built in conversions between English and SI units which helps me on my trips abroad.

Here are some of my current entry type definitions.


I can now keep track of both cardio and strength workouts as well as other information that I usually just have scratched in the margins of my workout log. It's been transformational.

I might publish this here if anyone expresses interest. Google Docs Spreadsheets are great.

Training Program Snapshot - 1

I started a new training program on 1 January, 2007.

Here's where I am today:

• Age: 57, Weight: 178 lbs, %BF: 16
• Resting heartrate: Not measured
  
• Aerobic training and Walking on alternate days
  
• Strength training every fifth day

Where:
Walking = Heart rate at 120 bpm for 50 minutes
Aerobic training = Heart rate at 132 bpm for 40 minutes
Strength training {Exercise: sets x reps (weight)} =

• Squats: 3 x 8 (75 lbs)
• Bench press: 3 x 8 (75 lbs)
• Reverse Crunches: 3 x 20
• Shoulder shrugs: 3 x 12 (130 lbs)
• Calves: 3 x 12 (130 lbs)

Four Essential Training Aids - Cardiotach

The four training aids I can't live without are:
1. My heart rate monitor aka cardiotach
2. My nordic track ski machine
3. My power rack
4. My training notebook

The most important is my cardiotach. It consist of a chest band that sends RF pulses to a watch-like display shown here. It is very accurate and dependable. A little water on the chest band electrodes helps.

Using a cardiotach keeps my aerobic training both safe and effective. It is safe because I don't let my heartrate get into a dangerous region. It is effective because I am sure my heart rate reaches my desired training level.

I don't do anything fancy with my aerobic training so the cheapest cardiotach is fine for me. I have been using a Cardiosport for about 10 years. I chose it at the time because I could replace the battery in both the display and the chest band at the local jeweler. I think this one cost about $75 but I've seen them for $35 although not recently.

I'll post more about how I use the cardiotach later.

A great cardio machine

I love my Nordic Track ski machine. I bought it 12 years ago on eBay for $80. I've seen many advertised there and I've also seen them in local garage sales. They are almost always in close to perfect condition.

It is comfortable to use, doesn't hurt my knees and I can control my heartrate by either varying my "walking" speed or adjusting the load level.

I don't bother using the computer on the machine any more. I control the exercise intensity by adjusting my walking speed and the load level until I am comfortable and get the heart rate I want.

Like most cardio equipment it is difficult to accurately measure your real energy expenditure. I tried to do this using some some tables I got from the Nordic Track company showing energy used at various speeds and load levels. I then wrote an excel function that interpolated through the table. This was interesting and I kept track of it for several years. Then as time went by I found that all I really needed was heart rate to calibrate my own comfort level and to insure that I was sufficiently stressing my cardiovascular system without doing any damage.

First time users are often put off by the slippery skis at very low load settings. I have to admit that I expected problems learning to use it but they never appeared. The way to avoid the problem is just to avoid the very low load settings. Actually the muscle control needed to balance on the skis is a very beneficial characteristic that other types of machines don't have. That control is used in walking every day! After a very few sessions (1 -2) the balance issue is nothing but a positive. I never need to hold on to either the cable grips or to the stationary handles to maintain my balance. I often just "walk" with my hands swinging freely at my side.

I'm considering removing the arm cables and the front support for them for several reasons: 1) I don't need them to get my desired heart rate; 2) I don't think the arm muscle development is important and 3) I think the horizontal force puts extra strain on my back. If space was a problem I would have done it already. Then again, sometimes I just enjoy using the arm cables.

Summarizing: It's cheap, available and an excellent machine. While on business travel, I occasionally use steppers and elliptic trainers and I'm always happy to get home to my good old Nordic Track.

I'll say it again. I love my Nordic Track ski machine!

Training Program Snapshot - 0

I started a new training program on 1 January 2007.

Here's where I am today:

• Age: 57, Weight: 184 lbs, %BF: 17.3
• Resting heartrate: Not measured
  
• Walking every day
  
• Strength training every fifth day

Where:
Walking = Heart rate at 120 bpm for 30 minutes
Strength training {Exercise: sets x reps (weight)} =

• Squats: 3 x 8 (45 lbs)
• Bench press: 3 x 8 (45 lbs)
• Reverse Crunches: 3 x 8
• Shoulder shrugs: 3 x 12 (95 lbs)
• Calves: 3 x 12 (95 lbs)