GUIDED FITNESS PROGRAM

Field of the Invention

The invention relates to fitness regimes and exercise, and in particular, to a guided fitness program which provides at least one tailored time-based exercise workout with prompts and cues tailored to guide and monitor a user's performance to ensure an intense workout and maximum results are achieved.

Whilst the invention may be applied to any form of exercise program for the purpose of improving the fitness of an individual, for convenience sake, it shall be described herein in terms of a guided fitness program for use by a user as part of a regular fitness program which includes cardiovascular and/or resistance training.

Background to the Invention

Physical exercise is the performance of some activity to develop or maintain physical fitness and overall health. Frequent and regular physical exercise is an important component in the prevention of some of the diseases of affluence such as heart disease, cardiovascular disease, Type 2 diabetes and obesity.

The health problems associated with the modern sedentary lifestyle of many people has lead to a vast increase over the last few decades of dedicated fitness training in order to overcome said problems. Typically, fitness-training involves a combination of resistance (such as weight lifting) to increase physical strength and cardiovascular exercise (such as running) to increase inner heart and lung capacity and strength. Such training may be undertaken by an individual at a gym and/or with the help of a personal trainer or fitness program. The benefits of a personal trainer and fitness program are that the individual is encouraged to remain motivated, but more importantly, they are exercising appropriately with the maximum efficiency and effect.

However, the expense of personal trainers is a prohibitive factor to many people in establishing and maintaining an efficient and appropriate fitness program. Often a fitness program is used without a personal trainer and there is much literature discussing such fitness programs. However, such programs fail to provide many

aspects provided by a personal fitness trainer and in particular, fail to provide a means of monitoring the workout to ensure an intense workout is maintained.

Accordingly, it is an object of the present invention to overcome or substantially ameliorate the disadvantages of the prior art by providing a guided fitness program which provides at least one tailored time-based exercise workout with prompts and cues tailored to guide and monitor a user's performance to ensure an intense workout and maximum results are achieved.

Summary of the Invention

The present invention provides a guided fitness program including: a tailored combination of at least one resistance exercise workout and at least one cardiovascular workout, said workouts including a timing means corresponding to optimal duration and rest period for each exercise; a questionnaire for obtaining a user's personal traits for selection of exercise workouts to create tailored program; at least one exercise guide and/or information for performing said exercise workouts correctly; at least one database for storing information relating to a user's performance and progress; and a nutrition section having a tailored dietary plan, a meal planner and/or advice to be used in combination with exercise workouts to achieve desired goals and results.

The timing means for the resistance and cardiovascular exercise workouts is preferably in the form of audio cues or prompts which encourage the user to exercise to a sufficient intensity and at the correct intervals and/or periods of time.

It is preferred that the guided fitness program is a twelve week, three phase resistance program wherein each phase includes a set of resistance and cardiovascular exercise workouts designed to specifically achieve the maximum beneficial outcome for the user at that particular phase and is adapted to progressively increase the intensity of exercise for each exercise workout.

The guided fitness program is preferably provided in a suitable electronic format for downloading or separate purchase for playback on any media device.

The exercise guide preferably includes illustrations by way of diagrams and/or other graphics or by way a moving images and/or videos to provide the user with further knowledge of resistance and cardiovascular exercises and general advice.

Preferably, the questionnaire will include a series of questions having at least one drop down box, selection option and/or editable field to enable a user to input the required information.

It is preferred that the dietary plan will be tailored to work in combination with the exercise workouts assist in achieving the desired goals and results and the meal planner includes dietary information, recipes, calendar, calorie counter and/or any other suitable information. The nutritional and/or well-being advice may be available in an interactive format online and/or in a printable hard-copy format.

In order that the invention may be more readily understood we will describe by way of non-limiting example specific embodiments thereof.

Brief Description of the Drawings Figures

Figure 1 shows a food list provided in the nutritional section of the guided fitness program according to an embodiment of the invention.

Figure 2 shows an eating plan provided in the nutritional section according to an embodiment of the invention.

Figure 3 shows a website for obtaining and/or accessing the guided fitness program according to an embodiment of the invention.

Description of an Embodiment of the Invention

Figures 1 to 3 show the features of the guided fitness program according to a preferred embodiment of the invention.

In this preferred embodiment, the invention provides a guided fitness program that provides a guided fitness program which provides at least one tailored time-based exercise workout with prompts and cues tailored to guide and monitor a user's

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performance to ensure an intense workout and maximum results are achieved. Whilst the fitness program will be described in terms of a workout combining cardiovascular and resistance training it is envisaged that the invention can be modified to be adapted to different types of exercise workouts. It is envisaged that the features of the system may also be varied to suit different exercise types, individual's needs and/or applications.

The guided fitness program is provided in electronic format so that it can be saved and stored on a portable media player. Preferably, the guided fitness program is adapted to be made available online and be downloadable from a website 10 provided by a suitable service provider for the program. The program can be downloadable to any suitable storage and/or playback device, such as a personal computer, a portable media player, a hard drive or other suitable storage device. The device should have memory and/or recording capabilities so that the user can store information relating to their performance of the exercises and track their progress. However, it is envisaged that the invention may also be provided on CD, DVD or other static storage device. The website 10 is preferably provided by a suitable service provider and is adapted to be accessed by at least one user via any computer or mobile device which is connected to the website/server over a distributed communications network, such as the internet, or via any other suitable local or remote access means.

The guided fitness program includes at least one exercise workout which is tailored to suit the needs and requirements of a user in order to achieve maximum results by taking into consideration factors including, but not limited to, age, body type, gender, weight/height ratio, heart rate and fitness level. A personal trainer would usually take such considerations into account when deciding what, how often, and to what intensity a person should be training. The guided fitness program includes a questionnaire which a user is required to complete prior to downloading or procuring the exercise workouts, preferably providing the user the opportunity to input details relating to their personal traits such that the resulting procured program is tailored to the user based upon the information entered. The personal traits of the user are preferably entered via an online questionnaire provided on the website interface prior to the downloading of the exercise workouts. The online form may be provided as part of a registration process for downloading the program so that a tailored program can be provided. Registration may also require the user to enter information such as their contact details, payment details and/or other suitable information. However, it is

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envisaged that personal traits can be entered after the guided fitness program software (or files) are procured. In this version, a generalised program will be provided with specific aspects of the program being tailored once the user's personal traits have been entered. The questionnaire will include a series of questions having at least one drop down box, selection option and/or editable field to enable a user to input the required information.

The exercise workouts can be provided in any suitable media format such as audio, visual and/or graphic formats. Preferably the audio aspects of the guided fitness program will be adapted to be stored and played on portable audio players, and most preferably in a file format understood by commonly used portable audio players. The audio aspect of the guided fitness program is ideally used on a portable audio player, such as an mp3 player or mobile phone, allowing the user free movement in various environments without the need to stay within range of a non-portable audio player. The visual and graphic aspects of the guided fitness program can be displayed on a display screen such as a television or computer screen or display screen of a portable electronic device, including portable media players. Preferably, the audio, visual and/or graphic aspects of the invention are provided in a format easily utilised, processed and understood by commonly used computers, phones and personal electronic devices.

Each exercise workout includes at least one cardiovascular workout 20 and at least one resistance workout 30 to be performed in combination to achieve the desired goals and results from the program. Preferably, the guided fitness program is a twelve week, three phase exercise workout program. These timeframes and phases may be varied as required to better suit individuals and their goals. Each phase preferably consists of a set of resistance and cardiovascular exercise workouts designed to specifically achieve the maximum beneficial outcome for the user at that particular phase. Each phase is adapted to progressively increase the intensity of exercise for each exercise workout. Preferably, the course and phases of the guided fitness program are provided to the user in a way that is easily understood and may preferably include charts, calendars, diagrams, graphs and written information to assist a user in understanding and accurately completing the exercise workouts/program.

The resistance 30 and cardiovascular 20 exercise workouts are accompanied by an exercise guide and information. The exercise guide illustrates to the user how to

perform the various resistance exercises. The illustration may be by way of diagrams and/or other graphics or by way a moving images and/or videos, which may preferably be viewed in print, on a monitor or via a personal electronic device. Preferably the information provides the user with further knowledge of resistance and cardiovascular exercises and general advice.

The resistance program 30 includes a resistance timer. The resistance timer provides audio cues and prompting to ensure the user is undertaking each repetition of the resistance training to the correct speed, resting for the optimum periods of time between sets and working out for the correct periods of time. The audio cues and prompting also ensure that the user undergoes the correct time of tension for each muscle exercised and that it is for the optimum period and tension for maximum results and to eliminate time wasting. For example, it may be most efficient to do three sets of eight resistance exercises, with a resistance level that leaves the muscle fairly fatigued after each set.

The resistance program 30 is downloadable in suitable media format. The audio prompts and cues preferably may be in the form of a human voice and language. For example, the audio prompts and cues could be similar to that which would be provided by a personal trainer, including counting out the resistance exercise repetitions, providing encouragement and allowing the correct resting time between sets.

The cardiovascular program 20 is preferably adapted to be suitable to be used with any form of cardiovascular training that the user would like to perform such as running, riding or the like. The cardiovascular program includes a cardiovascular timer. The cardiovascular timer provides audio cues and prompting to encourage the user to exercise to a sufficient intensity and at the correct intervals and/or periods of time. The intensity level and the correct intervals and/or periods of time will depend on the traits (such as weight/height and age) of the user to provide a more tailored and correct workout for the particular user. Preferably, the audio cues and prompting also ensure that the user undergoes the cardiovascular training for the optimum period to eliminate time wasting. The cardiovascular timer has provided audio cues and instructions that explains and prompts the user to measure their heart rate during a resting period so that it can be compared to an ideal heart rate, and thus providing feedback as to the level of their exercise and whether it corresponds to a desired level for a particular workout intensity.

The cardiovascular program 20 is preferably downloadable in audio format. The audio prompts and cues preferably may be in the form of a human voice and language. For example, the audio prompts and cues could be similar to that which would be provided by a personal trainer, including encouragement and the aforementioned prompt and timer to measure heart rate after exercising.

An example of a resistance and cardiovascular exercise workout is provided below:

RESISTANCE WORKOUT:

PHASE 1, WEEK 1, DAY 1 UPPERBODY

Warm up: Rotator cuff internal/external rotations 2 sets 12reps each. Exercise: No. of sets Range of repetitions Rest b/w sets.

Seated Row 5 sets 12, 10, 8, 6, 12 reps. 1mιn rest.

B. B Bench press 5 sets 12, 10, 8, 6, 12 reps. 1m in rest.

Tricep Extension

(Push-down) 5 sets 12, 10, 8, 6, 12 reps. 1m in rest.

B. B. Standing Bicep curl 5 sets 12, 10, 8, 6, 12 reps. 1min rest.

Military Press 5 sets 12, 10, 8, 6, 12 reps. Iminrest.

Abdominal Brace 2 sets 20 sec. 1 min rest.

PHASE 1, WEEK 1, DAY 2 CARDIO:

Alt 20sec hard 40sec soft. 20 min total.

RESISTANCE WORKOUT:

PHASE 2, WEEK 1, DAY 1 CHEST/TRICEPS/SHOULDERS

Warm up: Rotator cuff internal rotations 5 sets 12, 10, 8, 6, 12reps.

Exercise: NNoo.. ooff s sets Range of repetitions Rest b/w sets. DD.. BB.. bbeenncchh pprreessss 55 sseettss 10, 8, 6, 4, 10 reps. 50sec rest.

D B. Flyes 5 sets 12, 10, 8, 6, 12 reps. 50sec rest.

B. B. lying tricep Ext. 5 sets 10, 8, 6, 4, 10 reps. 50sec rest.

Tricep Extension (Rev.) 5 sets 12, 10, 8, 6, 12 reps. 50sec rest.

D. B. Shoulder Press 5 sets 10, 8, 6, 4, 10 reps. 50sec rest. DD.. BB.. LLaatteerraall rraaiissee 55 sseettss 12, 10, 8, 6, 12 reps. 50sec rest.

Abdominal Brace 2 sets 40 sec. 50sec rest.

PHASE 2, WEEK 1, DAY 2 CARDIO:

Alt 15sec hard 30sec soft. 20 min total.

RESISTANCE WORKOUT: PHASE 3, WEEK 1 , DAY 1

CHEST/TRICEPS/SHOULDERS

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Warm up: Downward rotations 5 sets 12, 10, 8, 6, 12reps. Exercise: No. of sets Range of repetitions Rest b/w sets.

D. B. Bench Press 5 sets 8, 6, 4, 2, 8 reps. 40sec rest.

D. B. Incline Bench Press 5 sets 8, 6, 4, 2, 8 reps. 40sec rest. Cable X-overs 5 sets 10, 8, 6, 4, 10 reps. 40sec rest.

D. B. lying tricep Ext. 5 sets 8, 6, 4, 2, 8 reps. 40sec rest. Tricep Extension (Rope) 5 sets 10, 8, 6, 4, 10 reps. 40sec rest. D. B. Arnold Press 5 sets 8, 6, 4, 2, 8 reps. 40sec rest.

D B. Lateral raise 5 sets 10, 8, 6, 4, 10 reps. 40sec rest. Abdominal Brace 3 sets 60 sec. 40sec rest.

PHASE 3, WEEK 1, DAY 2 CARDIO:

Alt 10sec hard 20sec soft. 20 min total.

The guided fitness program has provided a nutritional and/or general well-being section 40 which can include a dietary plan, meal planner, general advice and other suitable information. The dietary plan will preferably be tailored to work in combination with the exercise workouts assist in achieving the desired goals and results. The meal planner may include dietary information, recipes, calendar, calorie counter and/or any other suitable information. The nutritional and/or well-being advice may preferably be made available in an interactive format online and/or-in a printable hard-copy format.

The guided fitness program has provided at least one database associated with each of the exercise workouts and nutritional section to allow a user to record their diet 41 and workout information. The information will preferably be entered by a user. However, future embodiments may foresee suitable associated devices being used to measure/calculate the information to be entered so that determination and entering of the values will be automated. The databases are adapted to store and record information including, but not limited to, the following:

DIET DATABASE: • Stores and records the time and date of the user's meals

• Stores and records the number of meals consumed daily by the user

• Stores and records the content of the users meals

• Stores and records the amount of water consumed by users

• Provides users with feedback on how closely the set diet is being followed • Provides the user with their own personal diet stats

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WORKOUT DATABASES: RESISTANCE EXERCISES:

• Stores and records the user's resistance workout information

» Stores and records the user's set's, reps and rest during a resistance workout o Stores and records the amount of weight lifted by the user during a resistance workout

• Stores and records the time of a resistance workout and the duration and date

• Lists and records the exercises performed in each resistance workout » Provides user with feedback on how closely the requirements of the resistance workouts are being followed

• Provides the user with their own personal resistance workout stats

CARDIOVASCULAR EXERCISES: • Stores and records the time and duration and date of the user's cardio workout

• Stores and records whether or not target heart rate was achieved at certain points in the cardio workout

• Provides users with feedback on how closely the requirements of the cardio workout are being followed

• Provides the user with their own personal cardio workout stats

It is envisaged that an analysis tool and/or reporting tool may be provided to track a user's performance and monitor their progress is achieving the desired results and goals.

In a further embodiment, the guided fitness program may have provided entertainment during the course of the exercise by way of audio and/or visual accompaniment such as music, nature sounds, visual displays, film clips and the like. It is preferably provided that said audio and/or visual accompaniment may be selected by the user allowing for the entertainment most enjoyable to the user to be employed.

The guided fitness program is adapted to be tailored to the needs of a user and future embodiments may incorporate additional features to achieve this. While we have described herein a particular embodiment of a guided fitness program, it is

further envisaged that other embodiments of the invention could exhibit any number and combination of any one of the features previously described. However, it is to be understood that any variations and modifications can be made without departing from the spirit and scope thereof.