如何制作你自己的锻炼日志

打开电子表格软件，选择“file”，然后选择“new”或“new From Template”，启动一个新文件。If your program has available templates, choose a "workbook" style template, or one that will automatically create vertical and horizontal cells on the page.

在工作表左上角的“A1”单元格中键入“Date”。

移动到“C1”单元格—页面左上角右侧的两个单元格—并键入“Cardio type”。In the next cell to the right, type "Cardio Length." In the next cell to the right, type "How I Felt." Cardio is an essential part of exercise, and you should be doing at least 150 minutes of it each week, according to the guidelines set forth by the U.S. Department of Health and Human Services. That breaks down to about 30 minutes a day, five days a week.

把你经常做的所有力量训练列一个清单——写在一张纸上或电脑上的文本文件里，比如二头肌弯曲、腿部伸展、引体向上或仰卧起坐。力量训练是常规锻炼的另一个重要组成部分，HHS建议所有成年人每周进行两天全身力量训练。

跳过一个单元格，移动到“How I Felt”单元格右边的单元格。从你的列表中输入一种力量训练练习，比如“二头肌旋度”。To the right of that cell, type another strength training exercise you do. Continue adding cells for each exercise you do until you've exhausted the list. When you're done, save the file.

将光标从电子表格的左上角拖到右侧，突出显示为各种类型的练习创建的所有列，以及一些空的列单元格，以适应其他类型的力量训练练习。还可以将光标拖到屏幕底部，以便突出显示大约20行(文档上的垂直单元格)。然后选择“文件”和“打印区域”或类似的功能，将打印您选择的区域。

在你的锻炼日志的“日期”栏中写下你的锻炼日期，然后在你完成的时候填写其他单元格。对于力量训练单元，写下你举起的重量以及你完成的重复次数;例如，对于二头肌的卷曲，细胞可能看起来像“20/15”。When you've used up all 20 vertical cells -- meaning you've worked out 20 times -- print another copy of the workout log and start again. You can also fill in the document right on your computer so that you maintain an electronic log of your workouts, but that means you'll have to have your computer or electronic device handy while you do the workouts.