Health and Fitness app: the complete guide to success

Learn how to use the Health Zone-e personal trainer and gym app.

A tutorial that explains in detail how to take advantage of all the features.

A) App Contents:

There are 2 ways to access Health Zone-e content: through the desktop app and the mobile version.

There is no difference between these versions.

• Go to healthzone-e.com;
• Download the Heath Zone-e app
• And start using it right away

B) Choose the best plan for you:

Personal Plan

Do you currently participates in regular physical activity and want to know how is your physical condition and health? This plan is for you.

The personal plan includes all the tools available in the professional plan, the only difference is that you will not have access to client and staff management. This is a personal plan, where you can store all your personal information. You will have access to:

• Health Screening Questionnaires (2020 PAR-Q+, PARmed X, Mental Health, Lifestyle and Training);
• Cardiovascular Disease Risk Factor Assessment;
• Nutrition (Body Composition, Meal Plan);
• Physical Fitness Evaluation (Cardiorespiratory Fitness, Muscular Fitness, Mobility and Flexibility Assessment);
• Training Plan (programming and planing);
• Health Classification.

Nutrition Plan

If you are a Nutritionist this plan was designed exclusively for you. All the content is intuitive and easy to use. We have simplified your work so that you can give your clients all the attention they need.

• You can manage your Clients;
• Schedule Appoitments;
• Body Composition and Meal Plan;
• Daily meal plan with automatic calculations;
• Consult our database (food, supplements, commercial products);
• Manage your client's; information, define their goals, analyze their history and monitor their evolution;
• The message system allows a closer follow-up of your clients;
• Document sharing;
• Automatic calculation formulas.

Professional Plan

If you have a business and want to manage your client and staff members, schedule classes, and know how your business is going? This is the ideal plan for you. This plan includes:

• All contents of personal and nutrition plan;
• Add your staff members and define their function (coach, personal trainer, nutritionist, physiotherapist, osteopath, mental coach…);
• Add your clients (you can link your clients to your staff);
• Staff and Client management (user statistics);
• Scheduling group classes/trainings/appointments;
• The message system allows a closer follow-up of your clients;
• Manage your client's; information, define their goals, analyze their history and monitor their evolution;
• Information sharing between the various areas and the client.

C) Features:

1) Preexercise Evaluation

The reason is simple: if we don't evaluate our clients, we are working with our eyes closed. The health assessment is intended to allow detecting the presence of diseases and risk factors, which aim to minimize the risks and optimize the prescription of physical exercise.

It is therefore important that we know our clients' physical activity and health history. Analyze the presence of known signs or symptoms of cardiovascular, pulmonary or metabolic disease. These factors are crucial to understand if the client needs any medical authorization to start physical activity and the exercise intensity we should prescribe.

This preliminary health analysis can be done very simply and quickly, through:

1.1) Health Screening Questionnaires

• 2020 PAR-Q+ (valid for 12 months);
• PARmed-X (valid for the gestation period);
• Mental Health (valid for the last 2 weeks);
• Lifestyle and Training (valid for the last 7 days).

These questionnaires can be answered by the client, preferably accompanied by their professional, or individually.

1.2) Cardiovascular Disease Risk Factor Assessment

Here an algorithm is used to determine the associated risk factor. By answering the various questions displayed in a logical way, a final result is obtained.

2) Nutrition

2.1) Body Composition

Why I should do a body composition evaluation?

Body weight can be related to a person's physical condition and can be a good indicator of that condition. However, this condition alone does not tell us everything about this person's body, and it can often even be misleading. Therefore, it is necessary to know the body composition, that is, the percentage amount of the different tissues that make up the human body.

The importance of assessing body composition is due to the fact that body weight alone cannot be considered a good parameter for identifying excess or deficit of different body components (fat mass, muscle mass, bone mass and residual mass). Nor should it be the only indicator to compare results and evaluate clients, during a physical exercise program and meal plan.

Through the body composition, you can enter the values related to:

• Biometric data;
• Perimeters;
• Skinfolds.

After filling this data, the calculations will be automatically generated:

• Body Density
• Current Body Fat %
• Healthy Body Fat %
• Healthy Body Weight
• Overweight
• Absolute Amount of Body Fat
• Absolute Amount of Fat-free Mass

To determine energy requirements, you will need to choose one of the following options:

• Using the formula for calculating the weekly average;
• Through the value of calories expended per workout (weekly average) + Resting Metabolic Rate value.

Energy balance is the main tool to understand the process of weight gain, loss or stagnation.

This value is determined by the difference between the daily energy requirement and the daily energy intake.

2.2) Meal Plan

What is the meal plan for?

• Adoption of healthier eating habits;
• Achieve the energy needs and nutrients needed to reach the proposed goals;
• Achieve and maintain a healthy and appropriate body composition for our daily lives (body mass, fat mass and muscle mass);
• Improve sports performance (process of adaptation and recovery required by training);
• Maintain optimal health, by meeting the needs of each person;
• Reduce the risk of disease and injury;
• Make informed decisions about the use of nutritional supplements.

The diet plan can be defined using the platform's existing library (food, commercial products, supplements).

The meal plan can be defined throughout your day as follows:

• Breakfast;
• Morning Snack;
• Lunch;
• Afternoon Snack;
• Workout;
• Dinner;
• Supper;
• Supplements.

For each meal plan, the macronutrient distribution, nutritional summary and daily energy consumption are shown.

3) Physical Fitness Evaluation

3.1) Cardiorespiratory Fitness

What is cardiorespiratory fitness?

Cardiorespiratory conditioning is attributed as one of the components of physical fitness, being directly associated with health levels and quality of life. According to the ACSM (American College of Sports Medicine), low levels of cardiorespiratory fitness have been associated with a significantly increased risk of premature death from various causes, especially cardiovascular disease.

What is VO2max?

Maximum oxygen consumption (VO2max) is the variable that is related to cardiorespiratory fitness and represents the body's maximum ability to capture, transport and use oxygen by cells during physical exercise.

VO2max can be determined from direct or indirect tests of maximal or submaximal intensities.

Protocols and procedures to estimate VO2max:

• Astrand-Ryhming Cycle Ergometer Test;
• Queens College Step Test;
• Bruce Protocol Treadmill Test;
• One Mile Run Test;
• 2000m Concept 2 Rower Test.

Which exercise test should I choose to determine VO2max?

The decision to use a maximal or submaximal exercise test depends on the purpose for which the test is being performed, the health status of the client being tested, and the availability of equipment and qualified personnel.

Thus, the protocol should be chosen according to the needs and limitations existing in each situation. It should be noted that the same protocol should be used over time, so that the values obtained for VO2max can be comparable.

3.2) Muscular Fitness

Muscle strength refers to the external force that can be generated by a specific muscle or muscle group. Strength is a physical ability that can be manifested in the form of absolute strength, maximal strength, hypertrophic strength, endurance strength, and explosive strength (fast or power).

The muscular fitness of a given person can be measured through the following parameters:

• Grip Strength;
• Upper Body and Leg Strength;
• Push-Up Test;
• Vertical Jump Test;
• Muscular Endurance Test.

Is it really necessary to determine 1 repetition maximum or is there another option?

Normally, to define a person's dynamic strength, the value of one repetition maximum (1-RM) is determined.

The maximum repetition (1-RM) is the highest resistance that can be moved throughout the entire range of motion, in a controlled manner and with good posture.

It should be noted that this RM measurement may vary depending on the type of equipment used.

However, the determination of 1-RM does not necessarily have to be done through a maximum effort test, because depending on the condition, physical and health preparation of each person, a different approach must be taken. That is, using the prediction methods, it is possible, through the execution of several repetitions, to determine the maximum load.

For people with known signs or symptoms of cardiovascular, pulmonary, metabolic disease, or health conditions that indicate a contraindication to muscle testing, a conservative posture should be maintained.

3.3) Mobility and Flexibility Assessment

The terms flexibility and mobility are often used interchangeably. Although their definitions are not important in a practical sense, they can be specified for the sake of accuracy:

• Flexibility: it’s the extension capacity of a given muscle;
• Mobility: is the maximum range of motion of a given joint (which is affected in part by the flexibility of the muscles that are related to it).

Why should I evaluate my mobility and flexibility?

• To analyze the level of physical capacity: check the existence of muscle or joint dysfunctions, pathologies associated with movement;
• It is of great importance for the functional movements that we perform in our daily lives (which we don't even realize), for technical improvement and increased physical performance in a conscious and injury-free way;
• To record and compare results: check whether there is any progress in training or functional recovery;
• It is a good method to motivate the client: demonstration of results and increase of competence/professionalism in the service provided.

For each joint or muscle area, several alternatives are presented through the photos (and explanatory videos), among which you must choose the one that most closely matches your case.

4) Training Plan

Program and schedule your workouts. Use our exercise library or create your own list. Enter your personal records and track your history.

How to create a training plan?

The basic idea of planning the progress of a training cycle is to start relatively comfortably within each person's abilities and increase the load (intensity and volume) with consistent increments. This planning must take into account factors such as: the training experience, the nature of the exercise and the necessary rest periods.

What is the purpose of a training programm?

The purpose of creating a training program is to manipulate the main variables to obtain the desired response from the body, that is, to present the body with the specific stress levels for the desired physical qualities and to provide the proper basis for its recovery and adaptation.

5) Classificação de Saúde

Is it possible to rate a person's health?

Yes, it’s possible. This model allows you to classify the health of a given individual based on the collection of various parameters, which can be measured and classified over time.

It is an innovative concept that is defined through several health biomarkers:

• Metabolic;
• Body Composition;
• Physical Fitness;
• Mental;
• Overall.

The rating of each biomarker is based on the normative values of several reference institutions (American College of Sports Medicine (ACSM); Canadian Society for Exercise Physiology (CSEP); Mental Health America (MHA); The American Academy of Sleep Medicine (AASM); World Health Organization (WHO); Centers for Disease Control and Prevention (CDC); The National Health Service in England (NHS); American Heart Institution; Serviço Nacional de Saúde (SNS); Mayoclinic...and others).

When we enter the result in each indicator, we get a value in percentage, which allows us to analyze whether it is in the average, below or above the average.

How is my health rate obtained?

Through an equation, all these indicators are combined and a final value is obtained, which represents the health of each individual:

• 0 - 19% - Sickness
• 20 - 39% - Poor Health
• 40 - 64% - Neutral
• 65 - 89% - Good Health
• 90 - 100% - Fitness

The importance that each biomarker has for a person's health was evaluated, therefore, there are parameters that have more “weight” than others in the final equation.

Analyze your ranking: compare your result with other users.

6) Management

For the professional and nutrition plan, the platform has a set of tools that allow us to manage our activity in a simple and fast way:

• Add your Clientes list;
• Add your Staff list;
• Define your Staff and Clients Function;
• Link your clients to your staff members;
• Link your staff to your group classes.

When planning group classes, you can customize each one to your preferences:

• Class name;
• Classroom;
• Start and end date;
• Number of places and waiting list;
• Registration Opening and deadline;
• Link a staff member to the class;
• The employee can add his training plan to that class;
• Clients can consult their training plan, enter their workout results, analyze their ranking.

Analyze your user statistics:

• Clients number;
• Staff number;
• Number of classes scheduled per client;
• Number of group classes/appointments/scheduling per staff member;
• Clients inputs and outputs;
• Clients Average Number;
• Retention Rate;
• Growth Rate.

Client Information:

Client Statistics:

If you have any questions, please get in touch with the team.

support@healthzone-e.com