TUTORIAL TO THE TRAINING COMPANION
The data is saved exclusively on your smartphone – moveguard has no access to your data and to the evaluation of your health status. Only you decide whom you wish to show your results to. You have to complete a one-off registration, where an active email address is saved as your username along with a password.
Step 1 – Download the App
First of all, download the free moveguard app from the Google Play Store (for Android smartphones) or the App Store (for iPhones). You can now use the health checkfor free. Click on the “moveguard” icon.
Step 2 – Buy the individual training companion
After you have completed your health check and received your assessment, press the menu button at the top left. In order to get your indiviual training companion, select the menu item “Upgrade” and then “Training schedule”.
Note: To buy the training schedule, you need a Google Play account for Android or an App Store account for iPhone. Purchase and payment are completed via your Play Store or App Store account.
Step 3 – Registration
When activating the app on your smartphone, you have to complete a one-off registration. Enter a valid, active email address and press “Register”. A registration mail with a link is then sent to the email address you have entered before. Open your email account and click on the link. You are then forwarded directly to a registration server. This is where you set your password and where you can also change your password.
Step 4 – Login
Using the combination of your email address and the password you have entered in advandce, you can now log in to your individual training compoanion. Your username is the email address you specified.
Note:You can also log in to the training schedule database and then change your password there which, however, has also to be changed in the app, too.
Step 5 – Check your entered values and vital parameters
Check the entered vital parameters. You can change them by simply pressing on the relevant field. If you click on the icon “i” at the top right, you will get some instructions for measuring your vital signs. Please ensure that you have measured and entered your vital parameters as accurately as possible as these values are used to calculate your personal training schedule.
Caution: Please scroll further down the page – you have filled in all fields if you have entered your sports in “Sports Activities”.
Then press “Done”.
Step 6 – Start the questionnaire
A window containing information on the necessity of the subsequent questionnaire appears now. After you have read this explanation, press “OK” at the end of the text.
Step 7 – Complete the questionnaire
Now complete the questionnaire by pressing the relevant answer fields. After you have completed your answer to a question, press “Next” at the top right of the screen. Finally, choose the endurance sport you want to do. Please note that the app can take into account only one sport activity per training schedule. You can, however, create as many training schedules as you want. In this way you can change the sport activity each training session. After you have answered the questions, notes/tips about your answers will be displayed at the bottom of the page. Please read them completely.
Step 8 – Finish the questionnaire
After you have finished the questionnaire, a window appears which contains important information that you have to read in full. When you have done so, press “OK”.
Step 9 – Create an individual training schedule
The app now creates your individual training schedule. The window opens with your training schedule. It is broken down according to training week, chosen sport activity, training duration (in minutes) and recommended training heart rate (training heart rate in beats per minute). To measure your heart rate, you must connect a heart rate belt to your smartphone (using Bluetooth 4.0). If you click on the “i” icon in the top right corner, detailed explanations about the training schedule will be displayed on your smartphone. To exit the explanations, press “Done” at the top right of the screen.
Step 10 – Connect your smartphone to the heart rate chest strap via Bluetooth
Now click on the menu icon at the top left of the screen. Set up the heart rate chest strap and ensure that it is active.
Then go to “Settings” in the menu and select “Chest Strap”. With your approval, the device activates the Bluetooth function on your smartphone and searches for Bluetooth devices nearby. You will see the name of your strap on the smartphone – select it. A tick will be added next to it. Press the “Save” button.
Caution: If your heart rate strap is not listed, check that you have set up the belt correctly, that it is active and that the bluetooth function on your smartphone is activated. Make sure that the battery of your heart rate strap is not flat.
Press the menu icon in the top left, and select “Training Schedule” in the menu.
Step 11 – Start your training
Press on the button “Start Training” at the bottom of the screen. If you have not yet activated the GPS-function on your smartphone, a notification will now remind you to do so. Please activate the GPS function on your phone.
Note: If you have not activated GPS, you will not receive any results for speed, distance, the route you have covered or a map.
Time: runs for as long as training is activated and displays the actual training time. Below the time, you will see the recommended training time in minutes.
Training Heart Rate: shows your actual, current heart rate, which is transferred from your chest strap to your smartphone. Below this, you will see the recommended average training heart rate.
Distance: uses GPS to measure the distance you have covered in kilometres (km)
Speed: your current speed in kilometres per hour (km/h) is displayed here.
Map: your route is displayed on the map, which you can view. An indicator appears in the top right of the map to show the activity level (signal strength) of your GPS.
Step 12 – End training/Pause training
The “Lock” icon (at the bottom of the screen) shows that changes cannot currently be made, because the app is locked. If you press on the “Lock” icon, an opened lock is displayed, and the “Pause” and “Stop” buttons alongside it.
Pause: The training session is suspended here. Training is continued by clicking on “Continue”.
Stop: The training session is ended.
Step 13 – End training
After you have pressed the button “Stop”, a field containing your body weight will be displayed. By pressing on the field, you can change your body weight.
Now you see four “faces”, which indicate how you feel after the training session. Please respond by clicking on the applicable face to indicate how you feel about your efforts immediately after your session, then press on the “Save” icon at the bottom of the page. After that you can see your training schedule again with the overview log of the training sessions you have completed.
Step 14 – View current training log
Click on the training session you would like to view. You will then see an overview of the following values:
Time: this is your training time in minutes (mins), provided that your smartphone was active.
Training Heart Rate: shows your average heart rate (in beats per minute) during your training session, provided that your smartphone and your heart rate belt were active.
Distance: the distance you covered in kilometres (km), provided that the GPS on your smartphone was active and in range.
Speed: the speed you reached during your training session in kilometres per hour (km/h), provided that the GPS on your smartphone was active and in range.
Body weight: your current body weight, which you entered, in kilograms (kg)
How do you feel? This shows how you found the training session you have completed.
Training Heart Rate chart: the blue line shows your training heart rate (in beats per minute) and the orange line shows the training heart rate calculated by the app (in beats per minute).
Map: the route you covered is indicated on the map with a blue line.
Click on the pencil icon in the top right. You can then delete this training session by pressing on the “Delete training” button at the bottom of the screen.
When you have completed 12 weeks of training, you will receive an overview of all completed training sessions.
The moveguard team wishes you every enjoyment with the training schedule app.