By entering some simple health information the iPrescribe Exercise app can help build a 12 week physical activity plan 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.
The app starts with a simple medically validated screening tool. The purposes of the pre-participation health screening are to identify people with medical contraindications that will be excluded until their condition is under control or until they have been reviewed by a medical professional.
The app will then ask you for some information about your health, this helps to build your exercise plan The app will take a measure of your resting heart which using either your phone's camera flash, or an Apple Watch (if you have one). You should be resting for at least 5 minutes before this reading.
Your health inputs 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 combination of 20 chronic health conditions that the app can specifically target with tailored exercise. 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 the app will 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 (scroll through to see your prescription for exercise intensity minutes and steps). If you have a good health profile and good level of fitness, you will also be offered exercise at high intensity.
The app will track your active minutes on the pink ring AND will automatically capture your step count (from your phone or wearable device) on the blue ring. Scroll through to see your options, but you only need to close ONE ring to meet your daily target.
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 0 to 3 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 8 to 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.