Cardio Log Book
Record your Cardiovascular Activity...

A cardio log book is another requirement for the WLC weight lifting program. I want everyone to be doing cardio as part of their complete weight lifting program.


Remember, weight lifting, diet, and cardio are all very important aspects of becoming a healthy individual and will only help you to reach your goals at light speed. Cardio must be included in your WLC program no matter what your goals may be!


I'd like you to be as detailed as possible in your cardio log. You might be thinking, "What could I possibly record in a log of my cardio?" Well, as you know, I like to do everything correctly, and I like to be detailed in everything that I do.


The more details you can include in your weight lifting program, the better data you'll have to make decisions during your assessment times on WLC. You should at least know how many extra calories you are burning with your cardio.

Of course, I'd like you to record information like time of day and duration. If you perform your cardio in the morning for 30 minutes, then record 0600 as the time or 6 AM and 30 minutes as the duration.


I then want you to record the activity you did for your cardio. This might be walking, jogging, elliptical trainer, jump rope, bicycle, roller blading, boxing, or any other activity.


Recording the activity is important because I don't want you doing the same activity over and over. This will get very boring to you. Plus, changing your cardio activities around is fun! Have some fun! Do some different things. You'll really enjoy it. Go play some basketball, or jog with your dog, or anything that sounds like fun for you.


Other details you can include is information about the cardio you performed. Did you perform low intensity or high intensity cardio? If you did high intensity interval training, what type of intervals did you use? Record any kind of information that you might be able to use in the future for improvement.


With all of this information, you'll be able to find what works best for your body. You'll be able to optimize your weight lifting program in the future by recording useful pieces of information. Sometimes you might not think something will be useful. Do us both a favor and record it anyway. Learn from me. I should have recorded more information than I actually did.

Something that will really help you with your cardio is a heart rate and calorie monitor. You'll be able to keep your heart rate in the ranges that you want and you'll be able to see how many calories you burned consistently.


Some cardio machines give you calories burned and distances, but do you see how different they can be? You might do one elliptical trainer for 30 minutes and burn 400 calories and you'll do another elliptical trainer for 30 minutes and you'll get 200 calories burned!


A watch will give you consistent calories burned no matter what activity you perform! This can be very useful to your cardio log. You'll be able to record calories and heart rate data in your log book. You will be able to manipulate your cardio to give you the best fat burning effect! I get excited about fat burning and cardio is made for burning fat.

1. Activity Performed
2. Duration
3. Time of Day
4. Details/Comments
5. Average Heart Rate
6. Calories Burned
7. Type of Cardio (Low, High, HIIT, etc)


Ensure that you always record each and every cardio session. Don't forget to do your cardio, either! Please do not ignore cardio as a part of your complete weight lifting program.


Without cardio, you'll only have a weight lifting program. It will not be complete! Trust me, add cardio to your program and you will be a very happy person. Healthy, fit, and a great looking body is what cardio does for you!