Preparation

If Perf'Control is not currently running, start it by double-clicking on the desktop icon or by selecting it from the Start > All Programs > PerfControl menu.

The tutorial requires you to have a profile:
- If you already have a profile, simply log in to access your Home Page.
- If you are a first time user, click on the Create a profile link to start the Profile Creation Wizard and follow the instructions. You will be asked to pick a login name and password. Once your profile has been created click on the Login link to access your profile Home Page which is the starting point for this tutorial.

          Note When you open Perf'Control and no profile exists, the Profile Creation Wizard dialog box opens automatically.

Figure 1. Home Page

Creating the workout file

Perf'Control focuses on ease of use and provides an intuitive interface making it a snap to create your workout routine. The creation process involves creating a workout file tailored to fit a specific workout program. Let's suppose that you are exercising 4 times a week for 60 minutes. On day one, your workout focuses on upper body and finishes off with some cardio. On day two, your workout focuses on lower body with some cardio as well. On day three and four you repeat day one and two, respectively (see table below).

In order to design your workout routines, you first need to create a workout file. Workout files are used for storing, organizing and designing your workout routines, and can contain one or more workout. The Workout Builder is here to help you in this task and contains all the tools you need to design and manage your workouts including a workout file manager, an easy-to-use workout editor and a customizable exercise library. The Workout Builder displays the folders, workout files and templates available for your profile.

1 - Click on the Workout Builder link located in the navigation pane on the left or press F8.

Figure 2. Workout Builder

2 - Click on the Workout Files menu bar.
3 - Click New Workout File on the popup menu.

You will see a dialog where you can choose the name and initial properties of your new workout file.

Figure 3. Workout Files Menu

4 - Type in My First Workout Routine as the name of the new workout file.
5 - Leave the default option of Create in Folder, the workout file will be created in your [Inbox] Folder.
6 - Select 2 Workouts from the drop-down box at the bottom of the dialog as you will need two different workouts to design your routine.

Figure 4. Create New Workout File Dialog

Workout file properties are details about a workout file that help identify it for example, a description, the author name and email address, or other important information. Use these properties to enter and display information about your workout file.

7 - Click the Options tab to further customize the file properties for your particular needs.
8 - Check the boxes in front of the properties you would like to include in your workout file. Make sure the Date and Description Properties remain checked.

Figure 5. Workout File Properties

9 - Click OK to exit the Create New Workout File dialog.

The new workout file is created and will appear in the Workout Builder for editing. Your workout file contains a General section and 2 blank workouts, Workout A and Workout B, along with the properties you previously selected.

From now on you will learn how to edit your workout file.

Editing the workout file

The editing mode offers the electronic equivalent of paper-based workout sheets. Just as you would write in a paper-based workout sheet, you can double-click on any field in the workout file and begin entering information.

Figure 6. Editing Mode

When filling out workout files, you enter information by typing in text boxes, clicking items in a drop-down list, or using the arrow keys depending on the type of fields. Text box fields allow you to enter any type of information such as sentences, numbers, and notes. Drop-down list fields present a list of choices in a box from which you select the appropriate item. Date and time fields contain a box that allows you to enter dates and time values easily.

1 - Double-click the Description property field.
2 - Type in a short description and press Enter to save the changes.

You can edit the other property fields in the same way. The Date property field accepts numeric input and arrow keys to navigate the fields in the control and change values. Take your time to familiarize yourself with the editing mode interface. What goes in the property fields is entirely up to you, if you prefer not to provide certain information you may leave some fields empty (for example, to print a blank field for later completion by hand).

Figure 7. Type of Controls

Having completed the property fields you are now ready to add exercises to your workouts.

Adding exercises to workouts

The Workout Builder provides shortcut menus and drag-and-drop functionality for easily adding and arranging exercises within your workout file. For example, you can drag your exercise selection from the Exercise Library and drop them directly onto a workout. In the following steps we will use the shortcut menu to add exercises to the workout file. Follow the procedure described below:

1 - Locate and select the Bench Press exercise in the Exercise Library.
2 - Right-click, and choose Add To from the shortcut menu.
3 - In the Add To dialog box, select Workout A in the drop-down list, and then click OK.
4 - The Number of Sets dialog box appears; in that dialog box leave the default value of 1 and click OK.
          Note the Number of Sets dialog is only displayed when an exercise requires the number of set to be specified.
5 - The Bench Press exercise is added to Workout A.

Repeat this procedure to add Push-ups and Treadmill exercises to Workout A and Squat, Legs Press and Running exercises to Workout B.

6 - When you are done, click on My First Workout Routine menu bar, and then click Save on the popup menu.

Again, take your time to play with the features of this interface. Pre-fill the exercise information fields, right-click to access the exercise shortcut menu, modify the set number, drag and drop an exercise to modify its position as necessary.

Figure 8. Exercise Menu

Figure 9. Use drag and drop to move an exercise

Scheduling workouts

Workouts are activities that you schedule in your calendar. By scheduling workouts in your calendar correctly, you'll know, at a glance, what's going on with your training. With Perf'Control Calendar you can easily view your upcoming workouts and reminders, track your statistics, print and fill a workout sheet. The Calendar is fully integrated with all Perf'Control features.

Follow these steps to schedule your workouts:

1 - Click on the Calendar link located in the navigation pane on the left side or press F7.
2 - In the Calendar, right-click on Today (You are starting to workout today, aren't you?).
3 - On the shortcut menu, click Add Workouts.

The Add Workouts dialog appears.

Figure 10. Add Workout dialog

4 - In the Workout Files list, expand the [Inbox] folder node under Personal Folders.
5 - Select My new workout routine. Workout A and Workout B appear in the Available Workout(s) list.
6 - Select Workout A and click Add to add it to the Selected Workout(s) list.
7 - Click OK to exit the Add Workouts dialog.

The workout has been added to the day you selected and now appears in the right pane, as shown below. With one click of the mouse you modify the scheduled time of your workout; and mark them as completed. Repeat the steps above to schedule your entire routine.

Figure 11. workout in calendar

Take your time to play with the features of the Calendar (multi-day selection, drag and drop...). By knowing the interface, you can be more effective when you schedule your workout routine. For example, one quick way to schedule a workout is to add it to your favorites.

Figure 12. Drag and drop your favorite workouts

It's now time to hit the gym!

8 - Go to Today in the Calendar (right-click, and use the shortcut menu if necessary).
9 - Click the workout link - Workout A (My First Workout Routine) - on the right pane to open the corresponding workout sheet.
10 - Click on the Workout Sheet menu bar.
11 - click Print on the popup menu.

From now on, you are ready to take your notes. You are off to the gym!

Filling out workout sheets

Just got back from the gym? From there, you would fill in the workout details (what you actually did at the gym) and then save the workout sheet in your Calendar.

1 - Go to Today in the Calendar.
2 - Click the Workout A (My First Workout Routine) link on the right pane.

The workout sheet is now opened for editing. You can double-click on any field in the workout sheet and begin entering information; add or remove exercises and sets in order to reflect what you did at the gym. Use the workout sheet to accurately track and record your activity for later analysis. Note This process does not alter the original workout in your workout file.

Figure 13. Filling the workout Sheet...

3 - When you are done, click the Workout Sheet menu bar, and then click Save on the popup menu.

Tracking your progress

Perf'Control provides powerful tools for tracking both body and exercises stats; and setting up reminders. Statistics Sheets offer easy data input, data conversion and allow any type of units to be used (inch, cm, mile, km etc). Statistics sheets are fully integrated with reports, so you can see your progress at a glance!

Use a statistics sheet when you want to track and record your body measurements and your performance at specific exercices. Here are some sample entries for which you might use a statistics sheet:

- Body Weight and Body Fat
- Calories Consumed/Burned
- Hips, waist, thigh measurements
- Running distance and time
- Bench Press performance - 1RM

1 - Click on the Home link located in the navigation pane on the left side.
2 - Click on the Today's Statistics Sheet link in the Quick Links Panel on your Home Page.

The Statistics - {date} dialog appears.

3 - On the Options menu, point to Add, and then click Body Statistic Items. The Body Statistic Items dialog opens and displays the items available.
4 - Check the Weight, Body Fat and Biceps boxes and click OK.
5 - On the Options menu, point to Add, and then click Exercise Statistic Items. The Exercise Statistic Items dialog opens and displays the exercises available.
6 - Check the Bench Press box and click OK.

Figure 14. Statistics sheet ready for editing

The statistics sheet is now ready for editing. You can double-click on any field in the statistics sheet and begin entering information. Only numeric values are allowed (use decimal point where needed).

          Note You don't need to type in the unit as the program automatically formats the number according to the item type and profile options.

7 - On the Options menu, click Save and Exit.

Additionally, you can use reminders to help you setting up milestones, weekly goals or other important events. To set a reminder, select a day in the Calendar, right-click, and choose Add Reminder from the shortcut menu. In the Text box, type the description of the reminder, and then click OK.

Figure 15. Set up milestones with reminders

Summary

You defined your workout routine and created a workout file, using the Workout Builder. You scheduled your workouts using the Calendar.You looked at some of the performance tracking tools including Workout Sheets, Statistics Sheets and Reminders. As you will see, there are many other advanced features including creating reports and customizing the template file but we just went through the basics in this tutorial.

You are now ready to go forth. Happy Workout!

Any questions? Feel free to drop me a line at frederic@performlabs.com.