We have created your custom program and this is accessible via the "Exercise Program" button log in on the Welcome page or via The IVF Project app. Your program has already been added to your calendar but before you access your program on The IVF Project app, you can check it out on The IVF Project exercise portal. This will enable you to access your inbox on the site, update your profile if you wish, record any body metrics and see your program for your current stage of treatment. You can also view your program via The IVF Project app - easy!
Ready to get started? Watch our 'How to' video here.
What do I do When my Treatment Stage Changes?
When your treatment stage changes just let us know! We will design your next program specific for your treatment stage. Email us at firstname.lastname@example.org and we will update your calendar.
What Intensity should my Session be?
All of your cardio (aerobic) sessions will use the Borg Rating of Perceived Exertion scale, or RPE, to prescribe the exercise intensity. Perceived exertion refers to how hard you feel you are working. RPE is based on the physical sensations you experience during exercise, including increased heart rate, increased respiration or breathing rate, increased sweating, and muscle fatigue.
The scale is from 6 to 20 (Table below). As your exercise intensity increases, your RPE number will increase as you feel you are working harder. On the scale below 6 means "no exertion at all" and 20 means "maximal exertion." If you were sitting at your computer reading this your RPE of the physical activity you are doing is likely to be 6 (particularly if you are sitting!).
19-20 on the scale would be extremely strenuous exercise level. For most people this is the most strenuous exercise they have ever experienced.
Borg RPE scale © Gunnar Borg, 1970, 1985, 1994, 1998
Your aerobic component of your exercise session will have a note attached that lets you know the intensity to work at and if the aerobic activity is to be completed as interval or alternating between a harder intensity and an easier one. Just click on the orange notes page next to the exercise in The IVF Project app. If you do have a heart rate monitor you will see intensity prescribed as heart rates also.
How Does RPE Correspond to Heart Rate?
The table below shows the relationship between heart rate (HR), RPE and a description of the exercise intensity. From the table you can see that moderate exercise that could be maintained for roughly 60min while you are still able to maintain a conversation.
If you have a HR monitor you can use this to monitor the intensity of your aerobic exercise sessions. To predict your maximum heart rate you can subtract your age from 220 and then workout the intensity categories as a percentage of this. For example: someone aged 35 would have a predicted maximum HR of 185 beats per minute. Working at the top end of moderate intensity would mean that they had a HR of 129 beats per minute.
Can I Enable an Exercise Session Reminder?
Yes, you can!
You can enable your workout reminder notification. You can also set a time for when you would like to receive the workout reminder notification.
When you open the app, open the menu and you click Account Settings.
Once there, scroll all the way down and you will see the 'Workout reminder notification'.
These can be set on and off.
Once enabled, you can choose a time when you would to receive the workout reminder notification.
Unfortunately, Android devices do not allow for these kind of reminders, so only iPhone users have this option.
Can I Move my Training Days?
Your custom exercise program is designed with the right balance of exercise and recovery days. These recovery days are added at specific times in your exercise program to ensure optimal benefits for you. Sometimes things don't always go to plan though so if you are not able to complete your planned session for the day, you can move exercises or the entire workout to a different day.
You can do this in the activity calendar. Go to the day the exercises are planned, and tick the boxes of the exercises or workout you want to move. Choose "move to" and choose a new date on the calendar.
How Can I link my FITBIT to The IVF Project App?
Using the Fitbit your calories, work-outs, walking distance, steps taken and your sleep rhythm will be registered. The Fitbit is available for iPhone, Android or accessible via an application on the Web.
You can connect the Fitbit with your The IVF Project app profile. You can do that in your account settings on your profile. Click on the arrow in the right corner, click Account Settings and go to the tab 'connections'. Click behind the Fitbit on the button 'Connect'.
Can I Turn the Sound off on my Workout Player and Adjust Other Settings?
If you have other music to motivate you or prefer the zen of silence you can choose to turn off each of these sounds individually through the Account Settings. You will find your setting via the cog icon at the bottom right hand side of The IVF Project app menu. You can choose if you would like your units as metric or imperial and adjust your notifications and reminder too. Just untick the box and it'll save automatically. If you ever want to change it back, just go to your account settings and tick the box again.