Exercise Planner 

Goals:
If the user wishes to increase muscle they will be given the choice of a full body weight training program or a 2 day, 3 day, or 4 day split. If their goal is to lose weight they can choose between a combination of weights and cardio or a just a weights circuit. If they wish to increase fitness they will be provided with a varied program which incorporates cardio and weight training.

 Fitness Level:
The user chooses from 7 levels of fitness. Each level provides a progressive training regime which will ensure that the user will gain increases in fitness whilst exercising at a safe and manageable standard.

 
Age:
The exercise regimes are limited to people between the ages of 8-60 years. Weight training programs for children under 14 only incorporate body-weight exercises. If the person is over 35 then their program will not include exercises that require high levels of balance or strength. This limitation will be removed if the adult claims the highest fitness level.

 Experience With Weights:
This is divided into 3 categories with the following limitations:

•  < 3 months: The program will not include any exercise which requires high levels of coordination or strength. Some of these include barbell squats, chin-ups, and plyometrics.


• 3-12 months: The program will not include plyometrics.


• >12 months: The program can include all exercises.

 Body-Mass-Index:
This is a general measure of health and is based on the employee’s height and weight. The healthy range is 20-25 with anyone scoring <18 being underweight and anyone scoring over 25 being overweight. If the individual has a BMI under 18 then the only regime they can access is one that is muscle building. If they have a BMI over 30 then their program will not include exercises that require high levels of balance or strength.
The BMI test can have limitations with individuals who have a muscular build but this is overcome because we ask the user to describe their build. If they have a muscular frame then the limitations set on BMI are removed.

 High Blood Pressure or Cholesterol:
If the user indicates that they have high blood pressure or high cholesterol, they will not be given exercises that will cause further complications such as pressing above the head, plyometrics, and isometric exercises.

 Pregnancy:
Pregnant users will receive programs that will not include exercises that require high levels of balance or strength. They will also have the same limitations as users with high blood pressure.

 Injuries:
Users with injuries are catered for with limitations on exercise selection. People with injuries will not have exercises that place undue pressure on the joints. Just some of the limitations include:

• Back: barbell squats, bent-over barbell row


• Shoulder: upright row, pec-deck


• Knee: leg extension, lunges


• Ankle: plyometrics, running

Personalised Eating Plans

Users receive a weekly eating plan complete with step-by-step cooking instructions, nutritional breakdown, and shopping list!  They just fill in their Profile and an eating plan will be designed for them taking in to consideration their goals, health, likes/dislikes, and allergies.

Goals
If your goal is to lose weight then you will receive an eating plan that is well balanced, low in fat, and has a low glycaemic load. If you wish to add muscle then their eating plan will ensure that you are getting enough protein. If you wish to increase your fitness your eating plan will be full of high energy foods. All eating plans are based on your own personal requirements as calculated by height, weight, age, and gender (Basal Metabolic Rate).

Health
Eating plans will be specialised if you have high blood pressure, high cholesterol, and diabetes.

Allergies
We cater for the following allergies:

• Gluten/Wheat


• Dairy


• Seafood


• Egg


• Nuts

Likes/Dislikes
You can personalize your eating plan further by choosing to omit the types of foods you don’t like. Categories include:

• Chicken


• Pork


• Beef


• Lamb


• Shellfish


• Fish


• Spicy


• Contains Alcohol

Nutritional breakdown
Every meal and snack is accompanied by a full nutritional breakdown. Categories include:

• Calories


• Total fat


• Saturated fat


• Cholesterol


• Sodium (salt)


• Total Carbohydrates


• Sugars


• Protein


• Glycaemic Load (GL)