Starting on your journey to health and fitness is difficult enough without having to learn how to use an Internet application. This page is designed to help get you started using wellness4one to get in the best shape of your life.
Evaluations
Evaluation steps are not required to log and track workouts and calories but it always helps to have a baseline from which to measure progress. The Workout Wizard also requires some evaluations to design a personalized workout.
You will use a checkup to take body measurements and weight on a given date. This data is used to determine your approximate body fat and Basal Metabolic Rate. It is also used in reporting to measure progress. Click the Checkup menu option under Evaluation and use a tape measure to measure the indicated body parts. Record these values on the page along with your height and current weight.
The Aerobic Fitness Evaluation Wizard is designed to measure your current cardiovascular fitness level. This step is important because it helps determine the intensity for your upcoming workouts and also creates a baseline from which you can evaluate cardiovascular fitness progress. Click Anaerobic Testing under the Evaluation menu and use the Aerobic Fitness Evaluation Wizard to take the Rockport Fitness Walking test and record maximum and resting heart rate.
The Anaerobic Fitness Evaluation Wizard is designed to measure your current fitness level. This step is important because it helps determine the intensity for your upcoming workouts and also creates a baseline from which you can evaluate strength fitness progress. Click Anaerobic Testing under the Evaluation menu and use the Anaerobic Fitness Evaluation Wizard to complete the strength tests. If you do not have access to a gym or fitness equipment, you can skip the Muscular Strength test.
If you wish to record goals at this time, you may click the Goals option located under the Evaluation menu. The Goals page uses the Goal Setting Wizard to establish body composition, cardiovascular, strength or exercise specific goals. The Workout Wizard will also build strength and cardio goals for you if you do not wish to enter them here.
Fitness
Fitness is integral to a healthy lifestyle. Wellness4one provides several advanced tools for designing a personalized program, building an exercise menu and logging workouts. If you will only be using the system to record calories and nutrition information, you may skip to the Nutrition section below.
The Workout Wizard is designed to create a personalized aerobic and / or anaerobic fitness routine tailored to your needs and abilities. This wizard combines your responses with your Health Screening, Aerobic Evaluation and Anaerobic Evaluation to generate a program totally customized for you. To start the wizard, click the Workout Wizard option under the Fitness Menu. Step through the wizard answering the questions it asks. If you have any questions about exercises, you can look most of them up in the Support menu under Exercise Videos.
NOTE: You should only need to use the Workout Wizard infrequently to design completely new workout programs with different goals.
NOTE: If you use the Workout Wizard and have created a list of commonly used exercises, the exercises chosen in the wizard will appear in your list of exercises in My Exercises.
To enter workout information or retrieve a workout created by the Workout Wizard. Click the Workout Log option under the Fitness menu and then click the Workout textbox. On the calendar, select the date of your workout (or a prior workout if you would like to view or copy the workout). Click the Edit button and then select the appropriate exercise. Enter either reps and weight for anaerobic exercises or distance, duration and, optionally, pulse for aerobic exercises. To add another set, click the Add Set (+) button. To add another exercise, click the Add Exercise (+) button. When your are finished with your workout, click the Save button.
If you do not wish to see all of the commonly used exercises in the Exercises drop down box, you can filter them using the My Exercises page in the Member Profile.
For your convenience, a mobile version is available for logging workouts at the gym. You will find it at: http://mobile.wellness4one.com
Nutrition
The nutrition section provides a means for recording your meals and determining daily weight loss or gain.
The Calorie Log Express is loosely based on the USDA MyPyramid initiative and was created as an alternative to the Calorie Log page found below. Instead of logging the exact servings of every single food item consumed, Calorie Log Express allows you to only enter the servings consumed for each of the five food groups and any discretionary calories. While it will not be as accurate as the Calorie Log, it is much easier to set up and use and will be more suitable for many users. This page is used to track your daily nutritional and caloric intake. To use this function, select Calorie Log Express under the Nutrition Menu and then enter the number of servings for each food group to add to your daily totals. When you are finished with a meal, click Save.
Step 8 - My Menu
Every users menu automatically includes over 400 commonly consumed foods. To add foods to this menu, select the My Menu option under the Nutrition menu. Select the Food Group and Subgroup and then choose from over 4000 food items. If you would like to add additional foods, Click the Add New Food button at the bottom of the page.
The Calorie Log is used to track your daily caloric intake and is very similar to the Workout Log. To use this function, select Calorie Log under the Nutrition Menu and then click New under Date. Select the desired date and then click the Edit button. Type in a food item or simply enter the number of calories consumed and choose a Food Group (optional). To add an additional food item, click the Add New Food (+) button. When you are finished with a meal, click Save.
For your convenience, a mobile version is available for logging meals at the restaurant. You will find it at: http://mobile.wellness4one.com
Reporting
The reporting features allow you to track various aspects of your health and fitness progress. To use the reports, simply click on the Reporting Menu item and select the desired report.