Edit

Purpose

The purpose of the Workout Wizard page is to design a customized workout based on a user's goals, requirements and ability.

Once a fitness routine has been created in the Workout Wizard, it is used by the Virtual Trainer to create new workouts for the user that emphasize muscle overload principles.

Edit

Features

The Workout Wizard helps the user set cardiovascular and strength goals, evaluates their current fitness level, and lets them choose from a variety of exercises in order to build their fitness routine. When time constraints are factored in, the system establishes a workout plan and has the user assign starting dates to these workouts.

The Virtual Trainer will constantly evaluate workout effectiveness and modify workouts accordingly. It will periodically prompt the user to change exercises and re-evaluate goals.

Edit

How To

1. After logging into the system, select Workout Wizard from the Fitness menu.
2. Select the number of days per week that you will be working out. NOTE: the more days you select, the shorter the workout. When you are finished, click Next.
3. The Fitness Goal panel prompts you to choose between a cardio only, strength only or cardio-strength routine. For overall health and fitness, a combined cardio-strength program is recommended; however you gais will tend to be slower for each. When you are finished, click Next.
4. If you selected a cardio only or combined routine, you will be prompted for your cardio goals (If not, proceed to step 7). Your cardio choices are:
- Build Cardiovascular Fitness (high intensity multiple days per week - highest health gains and weight loss)
- Maintain Cardiovascular Fitness (high intensity with fewer days per week - maintenance program for those who are already in shape)
- Improve Health (lower intensity multiple days per week - some health gains with little weight loss)
- Train for a specific event (high intensity and exercise specific - maximize performance in one activity for a specified duration)
When you are finished, click Next.
5. You will now be prompted to enter your recent cardiovascular training experience. This will help determine how your initial program is designed and, combined with your aerobic evaluation, set the initial intensity level. When you are finished, click Next.
6. You will now select one or two aerobic activities from the list. These exercises will be used to build your routine. When you are finished, click Next.
7. If you selected a strength only or combined routine, you will be prompted to enter your strength goals. (Otherwise, proceed to Step 9) Your choices are toning (low weight high reps), building muscle size (moderate weight and reps with many sets) or build strength (heavy weight and low reps). When you are finished, click Next.
8. You will next be prompted to select several exercises for various muscle groups. When you are finished, click Next.
9. On the Assign Dates panel, click the Generate Routine button to build the routine from your selections. Your workout routine will then be displayed. Click on the Select Date textboxes to assign dates to each of the workouts and click Finish.

NOTE: Go to the Workout Log page to review your workouts for each date. When you have finished your workout, you must update the Workout Log with the actual sets, reps and weight or distance and duration for each exercise.