In the second, I record the run number and the improvement I made: you can see that I was a bit ambitious with the first few runs by making improvement to multiple parts of the run (this was a mistake). In the first column, I record the date of the run. You want to be like the tortoise in The Tortoise and the Hare. But the height of my plateau will be much higher and take me much longer to get there, than if I made more aggressive changes. I realise that my progress will eventually plateau (simply due to physical limitations) I have no delusions that after 300 runs I will turn into Usain Bolt. This way I give my body more time to adapt. By making these minute changes my body hardly notices any difference between each workout, If you try to make too big of a jump with each training you will eventually hit a brick wall and your progress will quickly plateau.
NOTION WEIGHT TRACKER HOW TO
How to progressįor example, on the second day I would increase the speed on Part 1 by 0.1km/h to 12.1km/h and then on the third day add 0.1km/h to Part 2 taking it up to 12.6km/h and so on. And of course, you could also do something similar with a fitness tracker. This is why it’s so useful to use this system on a cardio machine because you have the control to make granular changes to things like speed, incline and distance. The important thing here is to make as small a change as possible and to only change one part at a time. On the first day, I do the Base Run and then each training I try to make it slightly more challenging, part by part. Each subsequent part gets progressively more difficult with the last part being pretty much an all-out sprint. I start by creating what I call a Base Run which is just a 3km run split into 6 parts. My cardio exercise of choice is running on the treadmill. As you will see it is most suited for cardio on machines like treadmills, stationary bikes and ellipticals. But I understand that cardio isn’t everyone's favourite form of exercise: I personally find steady-state cardio to be monotonous and boring, and like most meatheads, I prefer weight training, yet cardio is still a great warm-up exercise, so I created a simple system that makes cardio both interesting and allows me to get fitter with each session.
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After all, the heart is the most important muscle.
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It doesn’t matter what kind of training you do, you should devote at least a small portion of it to some form of cardio exercise. Cardio is an important part of any training program.