What is Exercise

Worfact içerisindeki egzersizler profesyonel eğitmenler tarafından tanımlanmış ve videoları nizami olarak yaratılmıştır. Aynı zamanda Kas - Egzersiz bağlantıları da ACSM standartlarında ilişkilendirilmiştir. Kitaplıkta yer alan herbir egzersiz için;

The exercises in Worfact are defined by professional trainers and the videos are created in the order. At the same time, Muscle - Exercise relations are also associated with ACSM standards. For each exercise in the library;

• Name
• Explanation
• Video
• Muscle Relations
• Area Categorization
• Type Categorization
• Favorite status take places.

The search box in the exercise library allows easy and quick access to desired exercises.

Note: Exercise and training content is not fit for all users and only for informing purposes. Before starting an exercise program consider your fitness level and CONSULT YOUR DOCTOR. Worfact and its providers, are not responsible for any injury.

What is Workout?

A Workout comes from multiple exercises. Briefly, a workout consisting of several exercises is called Workout. The following information is required when creating a workout.

• Workout Name
• Start Date
• End Date
• Exercises to be done (Weight, Set, Repeat and Direction information are also entered for each exercise separately. There is some data as standard but it is better to enter your own values.)
• Workout Date Plan
• Resting time between exercises

Once this information is entered during the creation of the workout,

• Total Calories
• The duration of the workout to be done will be calculated and displayed on the screen.

Entering this information is important for performance evaluation. In this respect, planned / realized analyzes are prepared by the system.

A prepared workout can also be marked as a favorite for further use.

Note: Exercise and training content is not fit for all users and only for informing purposes. Before starting an exercise program consider your fitness level and CONSULT YOUR DOCTOR. Worfact and its providers, are not responsible for any injury.

What are Measurements?

Body measurements are categorized in 4 main groups. These;

• Body Circumference Measurements, includes circumference measurements of certain areas of your body. BMI, waist / hip ratio calculations are obtained at this number.
• VO2max, measures your maximum oxygen usage capacity. It is calculated by entering Pulse, time and distance values.
• 1RM, One-repetition maximum (one rep maximum or 1RM) in weight training is the maximum amount of force that can be generated in one maximal contraction.One repetition maximum can be used for determining an individual's maximum strength and is the method for determining the winner in events such as powerlifting and weightlifting competitions. One repetition maximum can also be used as an upper limit, in order to determine the desired "load" for an exercise.
• Vital Diagnosis blood pressure, resting pulse and skin thickness are entered. In this way; it calculates metrics like Body fat ratio.

Note: Measurements are a tool to inform you about your physical condition by the help of the data you provide and references used in the application. The information you will be given accordingly to your measurements are in no way medical diagnosis, treatment or advice. This application cannot be used as a diagnosis or treatment tool for any and all health problems you have or suspect having. In case of any health problems CONSULT YOUR DOCTOR.

What is Performance?

Performance Metrics are prepared in 4 main concepts; The categorization was made by considering which metrics should be followed for these 4 concepts.

• Weight Metrics (Metrics to follow for weight control)

  Weight

  BMI

  Fat%

• Heart Metrics (Metrics to follow for heart control)

  Waist/Hip Ratio

  VO2max

  Blood Pressure

• Healthy Aging Metrics (Metrics to follow for Healthy Aging)

  Fat &

  VO2max

• Diabetes Metrics (Metrics to follow to control diabetes)

  BMI

  Waist

At the same time, the required values are calculated in ACSM standards. The relationship between current and predicted values can be easily analyzed.

Your goals are estimated based on ACSM documents based on profile information you enter, such as your gender, age and activity level.

What is Muscle Selector?

Muscle Selector is a system that visually determines muscle - exercise relationship. The body is divided into 80 regions, front and rear view. For each muscular region you touch consists of as follows;;

• 4 angled images,

• Medical Explanation,

• Exercises to improve the muscle

  Primary exercises

  Secondary exercises

  Stretching exercises

What is Dashboard?

Dashboard is a graphical interface that includes summaries of existing workouts, measurements, and analyzes. From this interface, you can learn about the overall performance at a glance:

In this section, percentage values of Planned / Relalized workouts are shown in pie chart and the current measurement value / predicted measurement value is prepared by the system.

In ACSM standards, Predicted Values are calculated by the system, using Age, Height, Weight, Gender and measurement values.

To edit a profile, press the settings button in the top right corner of the profile screen.

Profile information, password and picture contents can be updated via this screen.

Add a workout

Menü > Profilim > Workout > “+” butonuna basın.

Daha sonra ekran üzerinden workout oluşturmak için gerekli bilgileri girin. Sırasıyla ;

Menu > My Profile > Workout > press “+” button.

Then enter the necessary information to create a workout on the screen. Respectively ;

• Workout Name
• Start Date
• End Date
• Exercises to be done (Weight, Set, Repeat and Direction information are also entered for each exercise separately. There is some data as standard but it is better to enter your own values.)
• Workout Date Plan
• Resting time between exercises

Add a favorite workout

Menu > My Profile > Workout > press “+” button.

Then click the "Select my favorite workout" button at the bottom of the screen. When you click on your favorite workouts you have already created will be listed, choose the appropriate one. To do this, you must have a workout that was previously created and marked as a favorite.

The selected workout will be redirected to the add new workout page with the current information. Check the start date and end date and schedule the workout and press the save button.

Mark workout as a favorite

Menu > My Profile > Workout

Select the workout you want to favorite from the list.

Press the star button in the top right corner of the workout screen you have selected. Appear this workout in your favorite workouts list.

Delete a workout

Menu > My Profile > Workout

Delete the workout you want to delete by pulling it to the left.

Edit a workout

A saved workout can not be edited at all because it provides the basis for performance reports. You need to recreate a workout you need to edit.

Workout List

Menu > My Profile > Workout

Your workouts will be listed in a table.

Complete workout

The workouts in the planned dates must be completed as long as they are done. Planned / Realised workout analyses and performance metrics are prepared on this page. To this end;

Menu > Workout > Select Workout > Press “Workout Complete” button > Select workout from workout list > Check Values > Complete *

*If all the exercises of the related workout are made with their normal values ​​(Set, Repeat, Weight, Orientation), the Workout is completed by pressing the "Complete All Exercises" button.

*If some exercises related to the workout are made and some are left without it is, the exercises are selected and their values ​​are checked and the "Complete This Exercise" button is pressed. After these operations are completed for the exercises, “End up Workout and Exit" button is pressed to perform Workout Completion.

*After this process all performance reports will be updated.

*Completed workouts will no longer appear on the list.

Heart Rate Ranges

Menu > My Profile > Workout > Heart Rate Ranges

The system will calculate for you the pulse intervals that should be in the order of workout in 3 different ways as below.

1. Performance Range

2. Mass Workout Range

3. Calorie Burning Range

Share workout

Workouts can be shared across social media or to the extent that the platform you use, such as email, allows.

Menu > My Profile > Workout > Select Workout > Share press button.

Realised workouts will be listed on the corresponding workout. Select the Workout you want to share and press the Share button.

Body measurements are categorised in 4 main groups. These;

• Body Circumference Measurements, includes circumference measurements of certain areas of your body. BMI, waist / hip ratio calculations are obtained at this number.

• VO2max, measures your maximum oxygen usage capacity. It is calculated by entering Pulse, time and distance values.

• 1RM, One-repetition maximum (one rep maximum or 1RM) in weight training is the maximum amount of force that can be generated in one maximal contraction.One repetition maximum can be used for determining an individual's maximum strength and is the method for determining the winner in events such as powerlifting and weightlifting competitions. One repetition maximum can also be used as an upper limit, in order to determine the desired "load" for an exercise.

• Vital Diagnosis blood pressure, resting pulse and skin thickness are entered. In this way; it calculates metrics like Body fat ratio.

Note: Measurements are a tool to inform you about your physical condition by the help of the data you provide and references used in the application. The information you will be given accordingly to your measurements are in no way medical diagnosis, treatment or advice. This application cannot be used as a diagnosis or treatment tool for any and all health problems you have or suspect having. In case of any health problems CONSULT YOUR DOCTOR.

Add a measurement

Menu > My Profile > Measurements > press “+” button.

Select the type of measurement you want to enter in the incoming table. Then enter the measured values. 4 categories must be saved separately and finally the "Save" button at the bottom of the screen.

When measuring, it is not obligatory to perform the measurements in 4 categories all at once. Performance and Dashboard will take the last measurement of each category as valid. For example, one day only body circumference measurements can be entered on other days of vital diagnosis.

For VO2 max measurements the value will be calculated by the system. To see the calculated result, go back to a screen and come back.

The area of Skinfold Measurements are different for gender. The system will guide you based on your gender. Enter the skin thicknesses of the areas you see on the screen. Use caliper device to measure skin thicknesses. You can use the Worfact Skinfold Measurement document to get help in this regard.

Delete a measurement

Menu > My Profile > Measurements

Delete the workout you want to delete by pulling it to the left.

Edit a measurement

A recorded measurement can not be edited at all because it is the basis for performance reports. You must recreate a measurement that you need to edit.

Measurement List

Menu > My Profile > Measurements

Measurements willş be listed as table.

Analyses of measurement

The values of all measurements made are recorded by the system. To see these analyses;

Menu > My Profile > Measurement > Analyses > Select Measurement Type > Select Measurement

Trainer

A user with a trainer account can administer all students connected to it.

For their students, trainers;

• Can prepare workouts;

Menu > My Students > Select Student > Workout > press “+” button

• Can enter measurements;

Menu > My Students > Select Student > Measurements > press “+” button

• Can check performance analysis;

Menu > My Students > Select Students

However, trainers can’t do these actions for their students;

• Complete workouts,

• Delete current measurements,

In order to list your students;

Menu > My Students

To remove students;

Menu > My Students > Swipe the name of the student you want to remove to the left > Delete

Once a trainer deletes a student, neither can view each other.

Student

In order to choose a trainer;

Menu > My Trainer > Add Trainer > Select Trainer

Trainers and Students can send messages to each other. At the same time, the Trainer can send a mass message to their students. Students cannot send messages to each other.

To send a message;

Menu > My Students (My Trainer) > Send Message

To send mass message;

Menu > My Students > “Send message to all students”

Ready Workouts are workouts prepared by expert trainers. Information about the ready workout can be obtained by pressing the "i" button. Each pre-workout consist of;

• Name
• Purpose
• Explanation
• Name of Exercises
• Duration
• Calorie

To use a pre-workout

Menu > Pre-workouts > Select Workout > Complete the fields > Save

Once you have entered the required information, it will be added to your account as a new Workout.

Worfact includes about 650 well-defined exercises. Each exercise consists of;

• Video
• Explanation ( Writing and Sound )
• Muscle relation ( Primary and Secondary )

Exercises are categorised in regions (Leg, Arm, Chest, Hip, Abdomen, Shoulder, Back) and type (Cardio, Bodyweigth, Calisthenic, Felxibility, Isometric, Isotonic, Strength).

To access exercise library

Menu > Exercises

Make exercise favourite

Menu > Exercises

Select the exercise you want to favourite from the list.

Press the star button in the upper right corner of the exercise screen you have selected. This exercise will appear on favourites list.

If you have a trainer account, you can add your own exercises to the exercise library. These exercises, which are added by you, will only be available to you and your students. They can not be used by other worfact users.

Add a custom exercise

Menu > Create a new exercise

1. Enter Name of Exercise
2. Select Area from list
3. Select Type from list
4. Add video file
5. Add Explanation of Exercise
6. Select Muscle
7. Save

This exercise will now be on my list of exercises.

Delete a custom exercise

Custom exercises can be deleted by the creator. If you are the creator of the custom exercise you want to delete, to delete this exercise;

Menu > My exercises > Swipe the name of the exercise you want to remove to the left

Muscle Selector is a system that visually determines muscle - exercise relationship. The body is divided into 80 regions, front and rear view. For each muscular region you touch consists of as follows;

• 4 angled images,
• Medical Explanation,
• Exercises to improve the muscle
• Primary exercises
• Secondary exercises
• Stretching exercises

To use Muscle Selector

Menu > Muscles > Press the Muscle to affect

Muscle List

Menu > Muscles > Muscle List

The Settings contains the following fields;

• Language
• Metrics Type
• Exercise videos
• Contact Us
• Terms of Use
• Rate This App
• Subscription
• Privacy Policy

Settings

Menu > Settings

Set the language

Menu > Settings > Select Language

Set metric type

Menu > Settings > Metrics Type

Clear the cache

Menu > Settings > Exercise Videos

Send a feedback

Menu > Settings > Contact US > Send mail

Terms Of Use

Menu > Settings > Terms of >Use > Read

Rate the App

Menu > Settings > Rate This App

Privacy Policy

Menu > Settings > Privacy Policy > Read