Workout Tracker
v3.2
updated 1//28/03 for version
3.22
Contents
Creating Routines and Routine
Templates
Creating Exercises and Exercise
Templates
Using the Windows Conduit
Workout Tracker allows you to track all of
your exercise and workout information, review past Exercises, and plan new
workouts. Take it with you to the gym, enter your information in as you perform
each exercise, and then go home and make plans for your next
workout.
Workout Tracker is demoware. It is fully
functional for 30 days, after which time, if you'd like to keep using it,
you'll need to purchase it (Workout Tracker costs $19.95 US). For information
on purchasing a copy, see the Registration and
Purchase section.
Before going any further, a few definitions
are in order.
Exercise Template This is the basis for an exercise (see below). You can
select the fields you'd like to record for each exercise (such as sets,
positive weight, or seat position). Each time you perform the exercise, this
list of fields is presented for you to fill in.
Routine Template This is the basis for a Routine (see below). You
can select a list of Exercises to group together into a single Routine. Each
time you perform the Routine, you will be given the list of members to
complete.
Routine Based off of a Routine template, a Routine is a collection of
Exercises that you perform in a group. For example, you may go to the gym on
Wednesdays to work on your upper body, and have a set of Exercises (such as
bicep curl, lat. pull down, vertical butterfly, and chest press). You can
create a Routine Template (above) with these Exercises in it. Each Wednesday
you can go to the gym, tap the "Routines" button, tap on your
"Wednesday Routine", and you'll be presented with a list of your
Exercises.
Exercise Each time you perform a Routine, it's composed of Exercises. Each
exercise is based off of an Exercise Template (above) listing the fields you'd
like to track for that particular exercise. For example, for the shoulder press
exercise, you might want to track your sets, reps, positive weight, and total
weight lifted. You would add each of these fields to a template, so that each
time you create a shoulder press exercise (creating Exercises
is described below) you will have this list of fields to fill in.
Instance Each time you create an Exercise or Routine from a Template, that
is referred to as an Instance of the Exercise or Routine.
Goal A goal is very similar to an exercise in that it is a list of fields.
It is associated with a certain Exercise Template (e.g., you'd have a goal for
your next shoulder press) and is just a list of the values you'd like to
achieve the next time you perform that exercise. For example, you might want to
try to lift 70 kg the next time you do a bench press, so you'd enter this into
your goal. Goals must be enabled (via the Goal Preferences) to make use of
them.
Orphaned Exercise This is an Exercise that you've performed by itself,
not as part of a Routine. You can elect to have these underlined in the
Exercise List (see below) via the Preferences.
Exercise List This is a list of all the exercises you've performed. Any orphaned
Exercises will be underlined. It is sorted by date. You can view this list by
going to the Main screen and tapping the "Exer." tab at the
top.
Routine List This is a list of all the Routines you've performed.
It is sorted by date. You can get to it through the Main screen by tapping the
"Routines" tab.
Goal List This is a list of all your Goals. It is sorted by
date. You can get to it through the Main screen by tapping the
"Goals" tab. If you have Goals turned off (via the Goal Preferences)
this will not be available.
Creating Routines
and Routine Templates
As described, Routines are basically
collections of Exercises that you usually perform in one workout session. Each
Routine is based on a Routine Template. To create a Routine Template, select
"New Routine Template" from the menu in the Main screen. You will
then be taken to the Routine Edit screen:
You can add new Exercises to this template by
tapping the "Add Exercise" button. Here is a sample
Routine:
After entering one or more Exercises and
giving the Routine Template a name, tap the "Done" button. To create
more Routine Templates, tap the "New" button. You can also edit your
other Routine Templates by selecting them from the "Name" picker in
the upper left. The number in parentheses to the right of the Routine Template
name is the number of Routines based off of the current Routine
Template.
Now that you've created a Routine Template,
it's time to actually use it. In the Main screen, tap the "Routine"
button to popup a list of all your Routine Templates, and select
one.
Selecting a Routine Template will take you to
the Routine Edit screen:
Here you see the list of all the exercises
you added to the Routine Template. Above the list you will see the number of
Exercises you've completed, and the number in the Routine. The left hand colunn
shows the current status of each Exercise. An open bullet ()
indicates an Exercise has not yet been completed. A filled bullet (
) indicates that the Exercise has been performed. You can tap on
the bullet to popup a list of actions:
Reset
Exercise This will only be available
if the Exercise has been performed. It will delete the Exercise and place an
uncompleted Exercise of the same type in the Routine (just as if you'd never
done the Exercise.) This is useful if you start an Exercise and change your
mind.
Remove
from Routine This will remove the
Exercise from the Routine. It will not delete the Exercise if it's been
performed (it will still show up in the Exercise list).
Remove
from Routine Definition This will
remove the Exercise from both the Routine and the Routine Definition.
Delete
Exercise This will remove the
Exercise from the Routine and
delete it from the Exercise List.
Create
Goal This will create a Goal based on
the Exercise. It is only available for completed Exercises when you have Goals
enabled.
The right hand column(s) show contents of the
various fields in the Exercises. You can tap the column header of a column to
change it's contents, or directly in a cell to change the field for just that
Exercise.
You can drag exercises to re-order them
within the Routine.
To perform an Exercise, just tap on it.
Similarly, to edit an already performed Exercise, tap on it.
You can add additional Exercises in
two ways:
Tap
the "Add Exercise" button
This will add an Exercise to just this Routine, not to the Routine Template. The next time you
create a Routine using the same Routine Template, the newly added Exercise will
not be in the list.
Edit
the Routine Definition via the "Edit Template..." menu
item You can return to the Routine Template Edit screen
using this option. If you do this, any Exercises you add will only be
added to future Routines. Any currently created Routines
(including the one you were just viewing) will not get the new Exercise.
You can track several statistics with each
routine you perform Hours Slept, Body Temperature, Weight, and Body Fat
Percentage. Select "Details..." from the Routine Edit screen, and the
Routine Details screen will open. Here you can enter whatever values
you like.
Creating
Exercises and Exercise Templates
The whole point of Workout Tracker is to keep
track of your Exercises, so this is a key section of the manual! As described
above, it is usually helpful to group your Exercises into Routines, but this is
certainly not necessary (frequently it's not desirable, such as for runs and
bike rides, which are usually done without any other Exercises).
Workout Tracker comes with over 30
pre-defined Exercises, but it's very easy to add your own. From the menu in the
Main screen, select "New Exercise Template...". You will be taken to
the Exercise Edit screen.
You can add additional fields by tapping the
"Fields" button. This will popup a list of all available fields. You
can tap on a field to remove it from the Exercise Template. After you've added
a few fields, and filled in the "Name" line, you've defined your
first Exercise Template.
You can edit other Exercise Templates by
selecting their name from the "Name" popup. The "Available"
checkbox determines whether an Exercise Template appears in the
"Exercise" popup in the Main screen, and the "Add" button
when creating a Routine Template.
There are 32 different fields you can add to
an Exercise Template:
Sets,
Calories, Distance, Aerobic Time, Anaerobic Time, Heart Rate (Active), Heart
Rate (Resting), Incline, Level, Positive Weight, Negative Weight, Pace, Range
of Motion, Redline, Reps, Seat Position, Time, Total Positive Weight, Total
Negative Weight, Blood Pressure, Race, Set Type, Video, Location, Program, and
Notes, plus 6 custom fields.
Of
these, Distance, Incline, Positive Weight, Negative Weight, Pace, Reps, Time,
Total Positive Weight, and Total Negative Weight are all dependant on the
number of sets (if you have 3 sets, you'll be able to enter 3 different values
for each of these).
The easiest way to create an Exercise is to
tap on the "Exercise" button in the Main screen. A list of all your
Exercise Templates. Tap on the Exercise you wish to perform, and you will be
taken to the Exercise Edit Screen. You can also tap on the name of an Exercise
in a Routine to create it.
Here you can enter the various values for the
Exercise. An important feature of the "Sets" field is that it
determines the number of columns.
In this Exercise (based on the Bench Press
Exercise Template created earlier) there are 3 sets, thus each field that is
dependant on sets has three columns.
You can enter the values for your workout
into the appropriate field (tap on a field to enter data into it). To change
the number of sets, you can either use Graffiti or the keyboard to enter in a
number, or use the small up down arrows next to the sets to increment/decrement
the number.
You can drag a set from one column to another
to copy the set data.
If you've already performed an Exercise based
on the same Exercise Template, you will see the old Exercise data in the
fields, grayed out (if you're on a device with Palm OS 3.5 or later) as well as
boxes on the right side of the screen.
Tapping on a box will copy the data for that
field from the previous instance of the Exercise to the current one. Here the
box to the right of "Pos. Weight" has just been tapped.
To copy all the data from the previous
Exercise, select "Copy Previous Values..." from the menu.
To add a field not in the Exercise Template,
tap the "Add" button. A list of fields will popup, and you can choose
a new field from there.
If you'd like to see a chart of your past
performance with this Exercise Template, tap the "Charts" button and
select the field you'd like to graph (vs. time). You will be taken to the
"Charts" screen.
Here your previous Exercises are displayed.
To view a different field, select it from the picker at the top of
the screen.
If you'd like to assign an Exercise to a
Routine after you've already created both the Exercise and the Routine, you can
select "Attach to Routine" from the menu. This will bring up the
Attach To Routine screen, where you can select a new Routine to associate the
Exercise with.
The Exercise will be removed from any Routine
it is currently associated with, and attached to the new one.
If you'd like to set different units for an
exercise (for example, you normally use Miles for distance, but you're running
a 5k race today, so you'd like to set Kilometers for just this instance) you
can choose "Select Units" from the menu to bring up the
"Exercise Units" screen.
You can also set the default units for all
Exercises based on this Exercise Template by checking the "Default for
Template" box. (For example, while most of your Exercise distances are
measure in Miles, you may want to measure your swim distances in Yards. Check
this box to have all Swim Exercises be measured in Yards).
Workout Tracker will automatically calculate
certain values, which you can set up using the "Calculations..." menu
items.
In the Exercise Calculations screen, you can
set whether you'd like Distance, Time, and Pace automatically figured out (if
you enter any two of these, the third is computed), and whether you'd like your
Weight Totals computed (this is just Positive or Negative Weight times the
number of Reps). Finally, you can automatically calculate the Negative weight
as a percentage of Positive (some Exercise machines allow you to vary
the two.)
You can assign notes to a particular Exercise
by selecting "Template Notes..." from the menu. This is usually
descriptive text about how to perform the exercise. This will open the Exercise
Notes screen.
Here you can enter your description. If you
want the description to be available when editing the Exercise, check the
"Display when editing" checkbox.
If you'd like to edit the various fields in
an Exercise (ie, to remove fields that you don't use, or to add a field that
you do), you can select "Edit Template..." from the
"Options" menu. This will open the Edit Template screen:
Changes made here will affect all Exercises
of this type.
Goals let you schedule 'targets' for your
next workout. For example, if you bench 200 lbs on Thursday, you may feel it's
time to move up, so you set a goal of 220 lbs for next Tuesday:
The first screen you are taken to is the Set
Goal screen. This provides a quick way to vary your fields by a percentage
value. Tapping the '+' will increment the value by the percentage amount at the
bottom, tapping '-' will decrement it. If you'd like to enter specific values,
tap the "Fine Tune" button at the bottom.
Here you can enter definite values for each
field (such as 220 lbs for positive weight.)
The next time you create an Exercise based on
the same Exercise Template (eg, a new Bench Prerss Exercise) you'll see your
goal values greyed in the fields (just like the values for Previous exercises
described above). If you also have a previously performed instance, you will
have buttons at the top of the screen to switch between the two:
Workout Tracker offers the abilty to
customize the appearance and performance of certain sections, to better fit the
way you workout.
The Preferences screen (accessed via the
"Preferences..." menu item) lets you change a few different
settings.
Show
years in dates This determines
whether dates display month/day/year or just month/day. (Certain countries will
be day/month).
Order
routines by creation time If this is
checked, then each time you perform an Exercise in a Routine, it is moved above
all the other, uncompleted Exercises in that routine. This makes it easy to
track the order of your workout.
Don't
confirm deletions If this is checked,
then you will not be prompted "Are you sure?" each time you delete an
item.
Underline
'orpha' exercises As described above,
Orphan exercises are those not associated with a Routine. You can elect to
underline these in the Exercise List by checking this box.
Show
old dates in routines When performing
a routine, it's sometimes helpful to see when the last time you performed a
particular member Exercise. If this box is checked, you will see the date of
the last instance of the Exercise in parentheses after each uncompleted
Exercise name in a Routine.
Default
Units You can select units of
Distance, Pace, and Weight here. You can also change these on a per-Template or
per-Exercise basis (see above).
Goal Preferences
If you'd like, you can use Goals to help plan
future workouts. To do this, you need to make sure Goals are enabled. Select
"Goal Preferences..." from the menu, and you are taken to the Goal
Preferences screen.
Use
Goals Make sure this is checked if
you want to use Goals.
Discard
goals after use This will delete a
goal after you've based on Exercise off of it (ie, you set up a Goal, then go
to the gym several days later and perform the Exercise, using the Goal. If this
is checked, Workout Tracker will then delete the Goal.)
Goal
Date This lets you set the default
date for new goals. You can always change the date for a Goal.
Using the Windows
Conduit
Workout Tracker is now released with a
HotSync conduit that enables Windows’Ñ¢ users to export exercise data to a
spreadsheet file. Once installed, the conduit completes this export with each
HotSync without further manipulation by the user.
To install the conduit, you must use the
installer available through the PC download link on the Workout
Tracker download
page available on our website. To run the installer, click on the link and
select Open or Run from the first dialog box. If given an option, select Modify
from the three installation choices. Make sure that Workout Tracker Conduit is
selected for installation. Run the installation to
completion.
Once you run the installer, you must EXIT and
then RELAUNCH the HotSync Manager to complete the
installation.
Upon relaunch, select Custom from the Options
menu of the HotSync Manager. Double Click on Workout Tracker Conduit. Then
Select ’ÄúHandheld Overwrites Desktop.’Äù Close this dialog box to complete the
installation.
The Workout Tracker conduit will create two
files. Within the folder labeled with your HotSync ID will be the
file ’ÄúWorkoutTrackerExport.xls’Äù.
This is a tab-delimited file and can be opened with Microsoft
Excel’Ñ¢ or another
spreadsheet application. Within your backup folder will be a second backed up
Workout Tracker database named ’ÄúWorkout_Tracker_DB.pdb.’Äù This contains your
most current data. Make sure to delete any older databases from your
backup folder.
If the conduit appears in the
Custom dialog box
of your HotSync Manager but an export is not created, make sure to
EXIT and RELAUNCH
your HotSync Manager.
You can purchase a copy online [WebPage], by fax
(773-477-2579), or by postal mail (707 W Junior Terrace, Suite 2N, Chicago, IL,
60613). If registering by fax or mail, be sure to include your Owner name (this
can be found by selecting "Enter Registration Code" from the menu)
and your email address.
After purchasing Workout Tracker, you'll
receive a registration code, which you can enter via the "Enter
Registration Code" menu item.
Once registered, you will not need to reenter
this code again unless you delete Workout Tracker from your machine or erase
your entire Palm.