According to the American College of Sports Medicine, any and all healthy adults that fall between the ages of 18 and 65 should at the very minimum partake in a moderate level of physical activity for at least 30 minutes at a time and for at least 5 days a week. An alternative to this is working out at a more intense level for at least 20 minutes at a time for at least 3 days a week. Of course, a combination of the two can be explored, keeping in mind the importance of meeting the minimum time amounts so that you are able to reap all the great benefits that exercising can offer.
Additionally, studies show that when people self-monitor their physical activities they are much more likely to be successful when it comes to weight loss, which puts you directly in the driver's seat. Using some of the more popular tools, like a calories burned calculator, is highly recommended.
Another way to increase your success is to keep a visual record of your accomplishments. This can be done by simply writing your achievements and setbacks in a daily workout log. The journal works because it further holds you accountable to your daily behaviors. Therefore, if you write about your efforts, then you are more likely to follow through on your goals.
Fitness Journal Guidelines
1. Print out a minimum of seven journal copies. Seven copies will last you for one week and more may be printed for your convenience.
2. After printing, punch holes and place the journal copies in a three ring binder.
3. Keep your journal close by at all times and use it as frequently as possible.
Click here for a printable exercise journal. (Requires Adobe Acrobat Reader)