Question

Physical activity log for 4 weeks, duration, start and end heart rate, for 5 days a week

Answer 1

Creating a physical activity log is a great way to track your workouts and monitor your heart rate. Below is a sample log for 4 weeks, with 5 days of activity recorded each week. You can replace the details with your own data.

### 4-Week Physical Activity Log

#### Week 1

| Day | Activity Type | Duration (minutes) | Start Heart Rate (bpm) | End Heart Rate (bpm) |
|-----------|--------------------|--------------------|-------------------------|-----------------------|
| Monday | Jogging | 30 | 70 | 140 |
| Tuesday | Strength Training | 45 | 80 | 120 |
| Wednesday | Cycling | 60 | 75 | 135 |
| Thursday | Yoga | 30 | 65 | 90 |
| Friday | Swimming | 45 | 70 | 130 |

#### Week 2

| Day | Activity Type | Duration (minutes) | Start Heart Rate (bpm) | End Heart Rate (bpm) |
|-----------|--------------------|--------------------|-------------------------|-----------------------|
| Monday | Hiking | 60 | 75 | 145 |
| Tuesday | Circuit Training | 40 | 80 | 130 |
| Wednesday | Dance Class | 50 | 72 | 125 |
| Thursday | Rest | 0 | — | — |
| Friday | Run Intervals | 30 | 78 | 150 |

#### Week 3

| Day | Activity Type | Duration (minutes) | Start Heart Rate (bpm) | End Heart Rate (bpm) |
|-----------|--------------------|--------------------|-------------------------|-----------------------|
| Monday | Pilates | 30 | 65 | 95 |
| Tuesday | Kickboxing | 45 | 80 | 140 |
| Wednesday | Cycling | 60 | 70 | 135 |
| Thursday | Rest | 0 | — | — |
| Friday | Zumba | 50 | 72 | 130 |

#### Week 4

| Day | Activity Type | Duration (minutes) | Start Heart Rate (bpm) | End Heart Rate (bpm) |
|-----------|--------------------|--------------------|-------------------------|-----------------------|
| Monday | Jogging | 30 | 70 | 145 |
| Tuesday | Strength Training | 45 | 78 | 135 |
| Wednesday | Swimming | 50 | 75 | 125 |
| Thursday | Yoga | 30 | 68 | 90 |
| Friday | HIIT | 40 | 80 | 150 |

### Key:
- **bpm** = beats per minute
- Feel free to adjust the types of activities, durations, and heart rate values to reflect your personal workouts.

### Tips for Keeping a Physical Activity Log:
- **Be Consistent**: Try to log your activities at the same time each week.
- **Stay Honest**: Record true heart rates and durations to track progress accurately.
- **Review**: At the end of the month, assess your performance and adjust goals for the following month.

Feel free to adapt this format for your own use!