In order to generate your personal exercise plan, the app will ask you for some simple health information. Don't worry if you can't answer everything. The health data that you input will help to build a 12 week physical activity programme that is specific to your health needs. Your programme will gradually increase in time and exercise intensity, but you will remain in control at all stages of the process. It is hoped that by week 12 you will be meeting the recommended levels of physical activity (5 x 30 minutes of moderate intensity exercise or 3 x 25 minutes of high intensity exercise).
The app starts with a simple medically validated screening tool, as recommended by the American College of Sports Medicine. The purposes of the pre-participation health screening are to:
The app will then ask you for some information about your health, this helps to build your risk profile and also to identify which exercise programme is suitable for you. The app will take a measure of your resting heart which uses the iPhone's camera flash: You should be resting for at least 5 minutes before this reading.
The information you have put in will generate a colour coded risk profile for your health (green, amber or red). This is based on known parameters for cardiovascular and metabolic disease risk. We can tell you what this means, what the risk is, and what the ideal range should be.
You will have the option to select any one of 20 chronic health conditions that the app can specifically target (see Medical Conditions page for more information). The app also asks if you are on any medications that will affect your heart rate or rhythm.
You will have the option to complete an audio-guided 6 minute walking test where we measure the total distance covered in that time via GPS tracking. This is a validated medical test which provides information about your current fitness level and provides a bench mark figure that can be repeated at 6 weeks and 12 weeks to measure your progress.
Your health data will generate a personalised 12 week exercise prescription plan. This will give the time and intensity you are expected to exercise at. We will ensure your exercise plan reflects your current health/medical status and maintains a safe level of exertion.
We will very gradually increase the time and intensity and it is hoped that you will be meeting the government recommendations of 5 x 30 minutes of moderate intensity exercise by the end of week 12, or if you choose high intensity exercise you can complete 3 x 25 minutes of high intensity exercise per week. You will have full control at all stages of the process, and can control the pace by rating your exertion level after each exercise session (see 'Exercise' page for more information).
With low intensity aerobic exercise, you should notice only mild increases in heart rate and body temperature. You should be able to breathe easily and maintain a normal conversation during exercise. On an exertion scale you should be working in the range of 1 to 4 out of 10 (mild exertion). Your heart rate will be in the low intensity training zone.
Moderate intensity aerobic exercise is where you’re able to hold a conversation but can’t sing the words to a song. Your breathing is quicker and deeper and your heart beating faster but not racing. Your body is warming up, and you may break into a sweat. On an exertion scale you should be working in the range of 4 to 7 out of 10. your heart rate will be in the moderate intensity training zone.
High or vigorous intensity aerobic exercise is where your heart rate has increased significantly. You will be breathing hard and fast and you won’t be able to say more than a few words without pausing for breath. On an exertion scale you should be working in the range of 7+ out of 10 (extreme exertion). With high intensity exercise, you can reduce the total time that you exercise per week. Your heart rate will be in the high intensity training zone.