Based on your personal fitness level, individual objectives and goals will be established.
Your Fit Test will pinpoint which fitness areas should be targeted for improvement. It will also assist you in setting your goals.
Once completed, your results will be saved, thereby allowing you to compare your previous Fit Test's against each other, in order to track your progress and attainment of your fitness goals.
The Fit Test is composed of a sequence of 6 sections and will take you approximately 30 minutes to complete.
The sections are
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Blood Pressure and Heart Rate measurement
Record your blood pressure and resting heart rate
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Body Measurements
Record some or all of your body measurements. You will need a measuring tape
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Body Composition Test
Determine your percentage of lean muscle mass versus body fat. Some equipment may be needed
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Flexibility Test
A simple test to determine how flexible you are
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Strength Test
Determine your upper, mid, and lower body strength
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Endurance Test
Determine your physical endurance. Depending on which method you decide to use some equipment will be needed
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You have the option to bypass the Fit Test and go directly to select your Training Program
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At the conclusion of your Fit Test, you will receive a fitness score that is derived from comparing your results with other people within
your age and fitness level bracket. Also, you will be informed about exactly what and how you need to improve in order to improve your rankings.
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Based on experience, people are more successful if they set short-term goals of 3 months or less, as opposed to long-term goals.
Make sure that you create goals that are realistic and achievable.
To set your Future Goals, you simply select the Goal you want to accomplish.
This could be
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Losing weight
The Weight Loss Goal refers to Body Fat Reduction. A healthy weight loss goal is 0.5 to 3 pounds per week.
Accomplishing this goal can cause you to smile more.
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Increasing Strength
Physical strength is the ability to exert force on physical objects using muscles.
Increasing physical strength is the goal of strength training.
Your physical strength is determined by two factors; their genetic inheritance of muscle fibre types and their degree and type of physical
activity (strength training) they may undertake.
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Increasing Flexibility
Flexibility is the absolute range of movement in a joint or series of joints and muscles that is attainable in a momentary effort.
The most important about a better flexibility is avoiding injuries in fitness, sports and daily activities.
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Increasing Endurance
Endurance is the ability to exert yourselves through aerobic or anaerobic exercise for relatively long periods of time.
The definition of "long" varies according to the type of exertion - minutes for high intensity anaerobic exercise,
hours or days for low intensity. Training for endurance can have a negative impact on the ability to exert strength
or muscle gain unless an you also undertakes resistance training to counteract this effect, for example circuit training with weights.
The combined benefits of training for both Endurance and Strength have long been known and studied as the best way to
loose fat and gain muslce at the same time.
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Improving Athletic Performance
The athletic improvement goal is accomplished by scoring a higher total Fit Test score.
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Gaining Lean Muscle mass
Keep in mind, under the BEST possible circumstances (training, diet, supplementation, recovery) an average you
can gain between 0.50 and 2.00 pounds of lean muscle tissue per month. That's the natural amount that your body chemistry will allow.
Accomplishing this goal will give you a more muscular appearance.
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Firm and Tone
A Firm and Tone goal is accomplished by decreasing your Body Fat % and increasing your Lean Muscle Mass %.
Overall weight might not be affected since an increase in muscle mass can be offset by a decrease in fat.
This goal can is updated during a Fit Test.
Accomplishing this goal will give your body a harder-healthier look and cause you to smile more often.
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You set your goal and FitnessPTO helps you achieve it!
To assist you, suggestions are made by the program itself. At all times, the option is given for you to track your progress, delete a specific goal or add more goals as you proceed.
The Training Plan includes both Strength and Cardio Workouts based on your fitness level, individual needs and personal goals.
FitnessPTO.com gives you an exercise program designed specifically to match your fitness level and your fitness goals.
Programs are tailor made, and take into account the equipment you have available.
If you sometimes work out at home and other times in a full fitness facility, we have you covered, as a specific program will be designed for each work out environment.
Once a program is designed, you have the ability to swap exercises based on your preferences. If a leg press is in your program and its’ just something you don’t enjoy, we’ll
provide you numerous other exercise options all targeting the same muscle group. For the serious athlete and Trainers, the program allows you to create a customized program from scratch!
You always have the option to override any program recommendation and select another Training Plan that you feel is more appropriate for you, by changing your Training Plan
from your Main Profile page.
There are over 300 short video clips illustrating the proper way to do each and every exercise! It’s just like having your
very own personal trainer by your side.
Our intelligent system uses YOUR results, to adjust YOUR program and guide you towards YOUR fitness goals.
Delicious meals to meet your dietary needs, fitness goals and preferences.
Here you have the ability to change your diet plan. At the end of every Fit Test the program will take you through
the Nutrition Plan Wizard to set your next diet plan to meet your fitness goals. You have the ability to modify your diet plan at any time.
The Nutrition Plan is where you’ll find your personalized diet program tailored to your needs. Unlike the one-size-fits-all, the FitnessPTO.com diet system
offers a variety of diets customized to conform to your unique basal metabolic rate (BMR), goals, activity level and lifestyle.
Over 100 delicious recipes included
This system uses your results to modify your meal plan, keeping you on track. Intuitive interface makes it easy to substitute foods and modify your diet. View the real
nutrition labels for all the foods you eat including a breakdown of calories, fat, protein, carbohydrates, and much more!
At this stage you will now have all of the elements needed to achieve success. From complete and detailed strength workouts, to motivations and schedules for cardio
workouts, to a complete nutrition plans recommended to achieve your goals, you are ready to get started.
My Fitness
View My Fitness Screen Shots here
MY FITNESS is the dashboard of your complete fitness program with all the gauges necessary to see if you are on the right track. This is the page where you will monitor your progress,
receive and record information on your fitness level, and view your workouts, nutritional plan and much more.
One of the success elements of FitnessPTO.com is the POINT SYSTEM. This is where your efforts will be tracked using our exclusive point system. This system is based on the
premise that you need to achieve a certain number of points each week in order to assure results. If you achieve this point level, you should see the results you are looking for.
This section is personalized just for you.
After completing a workout session, you input into the FitnessPTO program, what workouts you completed and the intensity of that workout. The program then assigns
you anywhere from zero to two points for a strength session, zero to three points for a cardio session and as many as two points for adherence to the meal plan. If you really
do poorly with the diet program, you could actually be assigned “negative” points!
At the end of the week, all your points are totaled up. This system is based on the premise that you need to achieve a certain number of points each week in order to assure
results. If you achieve this point level, you should see the results you are looking for. This section is personalized just for you.
You’ll be surprised at the extra effort you’ll give just to get that extra few points so that you‘ll hit your point target and actually get a “Good Job” from FitnessPTO at
the end of the week. If you don’t accumulate enough points, the program will let you know that as well. This point system, unique to FitnessPTO, is just the motivational
tool needed, to ensure success!
My Workout
View My Workout Screen Shots here
MY WORKOUT is a personalized exercise program tailored to your needs. This is where you’ll start each day, as this will be where you’ll find your workout
for that day! FitnessPTO.com gives you an exercise program designed specifically to match your fitness level and your fitness goals. Programs are tailor made, and take into
account the equipment you have available at the specific location you will be training. Once a program is designed, you have the ability to swap exercises based on your preferences.
For the serious athlete and Trainers, the program allows you to create a customized program from scratch! In MY WORKOUT there are over 300 short video clips illustrating the
proper way to do each exercise. Just set your curser over the exercise you want to view and a pop-up video will appear. For even more information, just click on it!
The Exercise Program will give all the information you need. Exercises, number of reps, tempo, intensity and even the rest periods between exercises or sets. The only thing
that it won’t give you is the amount of weight or resistance to use. That will be up to you.
At the end of every workout you must submit results. Your effort will be recorded in points on My Points located on My Fitness page.
This intelligent system uses YOUR results, to adjust YOUR program and guide you towards YOUR fitness goals.
My Diet
View My Diet Screen Shots here
MY DIET is a personalized diet and nutrition plan tailored to your needs. The FitnessPTO.com diet system offers a variety of diets customized to conform
to your unique metabolism (BMR), goals, activity level and lifestyle. This system uses your results to modify your meal plan thereby keeping you on track. Intuitive interface
makes it easy to substitute foods and modify your diet. View the real nutrition labels for all the foods you eat including a breakdown of calories, fat, protein, carbohydrates,
and much more! You will find good nutritious and delicious recipes.
At the end of the day you must submit results based on how well you followed the diet.
If you have any problem, the HELP page will give all information needed to operate this program. If you need personal assistance, send us an email and we will be happy to help!
What are you waiting for? Sign up today for a one-week trial membership!