|
HOW TO use Fitwise Training:
1. Search our library for your desired downloadable exercise video proram.
2. Add your exercise clips or programs to your shopping cart
3. Check out of shopping cart by completing payment process
3. Upone checkout, follow the simple 3 steps in order to save the files to your computer.
HOW TO upload the FitwiseTraining content (.mp4 files) into your iPhone or video iPod:
Once the file is saved on the hard drive of your ocmputer, you will need to import the files into iTunes.
1. Open your iTunes account
2. Go to File
3. Select "import"
4. Select file folder and file name that you saved it as
5. Unzip the file (by clicking on it) and click "open"
6. The file then goes into "movies" (on the left nav. menu)
7. Click on "movies"
8. Right click on the file
9. Select "add to playlist"
10. Then plug in iPod into computer and go to "file" again and select "export"
11. You should find the video in video --> movies or playlist
HOW TO import the FitwiseTraining content (.wmv files) into your Smartphone:
Please follow the specific software directions for your specific Smartphone device on how to import files.
(We are working on compiling specific step-by-step directions for popular cell phones with video-playing capability)
HOW TO get a incorporate a balanced exercise routine into my lifestyle:
Below is a summary of the ACSM (American College of Sports Medicine) guidelines for exercise
|
Type of exercise |
Duration |
Frequency |
Intensity |
Example (s) |
|
Aerobic Activity |
20-60 minutes (continuous or intermittent) |
3-5 days per week |
55%-90% of maximal heart rate |
Walking, hiking, jogging, cycling; anything that uses large muscle groups, rhythmical in nature, and is aerobic in nature |
|
Resistance Training |
Varies |
2-3 days per week |
1-3 sets of 8-12 reps or 10-15 reps |
Weights, strength machines, resistance bands |
|
Flexibility Training |
Varies |
2-3 days per week |
20-30 seconds for each stretch |
Static and/or dynamic stretches |
For more information we recommend you visit the American College of Sports Medicine website:www.acsm.org
|
