In Fitness Coach, a “program” consists of a series of physical exercises divided into two phases:

• Warm-up, fixed duration of 5 minutes
• Training, 15 to 25 minutes depending on your initial choice

The warm-up phase includes 8 exercises of 30 seconds each followed by a rest period of 1 minute.

The training phase includes 5 automatically selected exercises, which are repeated and alternated with brief rest periods, with relation to variable frequencies and durations.

The application automatically selects the exercises as well as their duration and frequency, in order to ensure the coherence of the program and its compliance with the user’s wishes.

(The application features about a hundred different exercises.)

Select the Program tab and specify:

• the total duration (20 to 30 minutes, including the 5 minutes’ warm-up phase)
• the intensity (low, medium or high)
• if necessary, the equipment you wish to use (dumbbells, exercice bands, Swiss ball)

Then hit the “Run program” label.

A program matching these requirements is then generated, and a summary is displayed. You can also hit the “Quick Look” button to check the detailed sequence and timing of the exercises.

Once ready, hit the “Run” button, then the “Start” button.

The duration of the current exercise is displayed in red (or in green for rest periods) at the top left of the screen. The total remaining duration is displayed in black at the top right. The elapsed time is indicated by the orange progress bar.

Hit the “Pause” button at any time to pause the program.

You can stop the program permanently by hitting the “Cancel” button at the top left of the screen.

Once you have run a program, you can access your music tracks and playlists by hitting the big orange button with music notes on it.

Play, pause and forward/rewind by hitting the round blue buttons.

Pausing the program and the music are two different things: you can pause the program and keep on listening to the music and vice-versa.

Select the Statistics tab then hit the label corresponding to the information you want:

• number of programs run per week or month
• total duration per week or month
• precise details of past programs
• total duration of past programs

The displayed statistics refer to the current user.

Select the Users tab and check the one you wish to use in the list: this then becomes the current user, which means that every program run after that will be added to this user’s statistics.

Select the Users tab and tap the “+” button.

Enter the name of the new user and the following information (optional):

• birth date
• current weight and height
• any useful information in the “Information” box

Select the Users tab, tap the Edit button and hit the red sign to the right of the user or user group you want to delete, then confirm the deletion.

Beware: deleting a user (and confirming deletion) also deletes all operations related to the user.

For security reasons, you can’t delete the user currently selected (checked in the list). You first have to select another user in the list if you want to delete the current one.

Recording weight measures allows you to monitor changes in your weight over time, and to obtain your BMI (Body Mass Index) if you also entered your height.

Select the Users tab and tap the blue chevron to the right of the user.

Select the “Current weight” label, which will display the list of weight measures for this user.

Hit the “+” button at the bottom right of the screen to input a new measure, select the date of weighing and enter the corresponding weight in the defined zones.

You can also use the “+” and “-” buttons to modify the displayed weight (which is the user’s current weight).

Select the Users tab and tap the blue chevron to the right of the user.

Select the “Current weight” label, which will display the list of weight measures for this user.

Hit the “Graphics” button at the bottom left of the screen to display the weight curve.

BMI stands for Body Mass Index. It is used to determine an adult’s build, and to assess the risks of fatness and thinness. It is based on one’s height and weight, you must therefore input these data for the user whose BMI you want to calculate.

Select the Users tab and tap the blue chevron to the right of the user.

Select the “Body Mass Index” label, the user’s BMI is then displayed on a visual scale.

Application data backup is a built-in feature of your iPhone-iPad and iTunes, as long as you regularly synchronize your device with iTunes on your PC or Mac.

At the beginning of the syncing process, iTunes saves the following data from your device:

• Contacts and Contact favorites
• App Store Application data
• Application settings, preferences and data
• Music, videos, photos, etc.

When you change your device, or even with your current device, you are able to restore that backup with iTunes. You will thus be able to retrieve all the data and content saved during the last syncing.

For more information about backup saving and restoring, please visit: http://support.apple.com/kb/HT1766?viewlocale=us_US

You can also use the “iTunes Database export” feature (see below) to run an individual backup of your application data. Be careful to properly save the “Database_Export.db” file on your PC or Mac.

Running iOS 5 or higher with a valid iCloud account, you can export your application database from your device to another device (iPhone, iPad or iPod touch) using the same iCloud account.

A) From your source device (device A):

• select About, Settings, Database Management, Import Export
• select “iCloud – Export Database”

B) From your target device (device B):

• select About, Settings, Database Management, Import Export
• select “iCloud – Import Database”. Check that the date and time correspond to the file you exported from device A.
• just confirm the import by clicking on “Yes” in order to replace the former database of device B by the one just transferred from device A.

Once finished, device B contains exactly the same app data as device A.

Note 1: iCloud sync may take several minutes to complete, especially when data size is large and Internet connection, slow.

Note 2: if you have just installed and launched the app on device B, you are advised to wait a few minutes for the app to sync with iCloud, before exporting your data from device A.

This process will allow you to export your application database to another device.

A) From your source device (device A):

1. select About, Settings, Database Management
2. select “iTunes File Sharing / Export Database”
3. connect your source device to your computer
4. in iTunes, select the device (below Devices), and click on the “Apps” button.
5. below “File Sharing” from the list on the left, select the application
6. from the list on the right, select the “Database_Export.db” file and click on “Save to”.
7. in the window that appears, select the destination where you want to save the file, and click Choose.

B) From your target device (device B):

1. connect your device to your computer
2. in iTunes, select your target device (below Devices), and click the “Apps” button.
3. Below File Sharing, in the list on the left, select the application
4. Click on ‘Add’ in the list on the right
5. in the window that appears, select the the “Database_Export.db” file you saved in step A.6 (see above).
6. the file is transferred to your device.
7. on your target device, select About, Settings, Database Management
8. select “iTunes File Sharing / Import Database”
9. Just confirm the import by clicking on “Yes” in order to replace the former database by the one just transferred.

Once finished, device B contains exactly the same data as device A.

Note 1: the Export feature can be used to back up your app database: in this case, select the ‘Database_Export.db’ file in iTunes, and click on ‘Save to’ to back it up on the chosen support (hard disk, USB storage, etc.).

Note 2: another way to back up your device is to Sync it with iTunes.

Note 3: you can use this feature to transfer your data from the Lite version (export) to the Full version (import)