FAQs

1. Understanding my ActivTrax workout

• What do I do if I do not know how to perform an exercise?
  
  Some ActivTrax participating locations have a 200-pg color exercise book for you to look up and learn about any exercise on the workouts.
  
  If you are at home, you can mouse over the Help menu above, and click on Exercise Instructions to view animated videos of how to do each exercise in our database.
  
  Finally, if your facility has an ActivTrax in-house kiosk, the animation can also be viewed after clicking Print My Workout from the kiosk home page.Back to top
  
• How do I determine how much weight to add for free weight exercises?
  
  It depends on what equipment is being used. Below is rundown of how to interpret weights prescribed on your ActivTrax workouts:
  
  
  • Dumbbell exercises: you should use the amount of weight listed on the workout in each hand.
  
  
  
  • Barbell exercises: Include the weight of the Olympic Barbell (45 lbs.) in the prescribed amount.
    Example: Barbell Bench Press at 135 lbs. = 45 lbs on each side (plus 45 lbs. for Barbell)
  
  
  
  • Plate-loaded equipment: You use half the total weight listed on the workout on each side.
    Example: Plate-loaded Leg Press at 100 lbs. = 50 lbs. placed on each side.
  
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• My workout says I am a Beginner, what exactly does this mean?
  
  The ActivTrax program has three fitness experience levels: beginner, intermediate, and advanced. The difference in levels equate to more or less exercise variety on each workout. As you move up in levels (this occurs automatically after roughly 40-50 workouts), your exercise variety and the complexity of your exercises will increase.Back to top
  
• When ActivTrax gives side oblique ab exercises, do you perform the number of reps on each side?
  Yes!
  
  ActivTrax recommends starting on the weaker side of your body. After completing as many as you can on that side, you will then need to perform the exercise on the other side oblique.Back to top
  

2. Printing and entering my workouts

• How do I print my workouts?
  
  Your first workout will be automatically created within minutes of submitting the results of your strength test. To print this and subsequent workouts follow the steps below:
  
  
  1. Log in to the ActivTrax website
  
  
  2. Mouse over your My Fitness menu and click on My Workouts.
  
  
  3. In the Pending ActivTrax Workout box, click the Print Pending Workout button to the right side within this box.
  4. Your default pdf viewing program will open and display the Workout form
  5. You can print the workout by clicking the File menu, then Print from within the default pdf program.
  
  
  If your fitness center has an in-house computer station, you can also print your workout directly from the kiosk by clicking the "Print My Workout" icon and following the on-screen instructions.
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• How do I enter the results of my workout?
  
  In order for ActivTrax to create your next workout, the results of the prior workout must first be entered. After you complete your workout, follow the steps below to enter the results:
  
  
  1. Log in to the ActivTrax website
  
  
  2. Mouse over your My Fitness menu and click on My Workouts.
  
  
  3. In the Pending ActivTrax Workout box, click the Enter Pending Workout button to the right side.
  4. Your Enter Workout Information screen will open.
  
  
  5. Using the Tab key to navigate from field to field, record the results for each exercise.
  
  
  6. Click the Submit button at the bottom of the page when you are finished.
  
  If your fitness center has an in-club computer station for you to use, you can also print your workout directly from the computer available to you by clicking the "Print My Workout" icon and following the on-screen instructions.
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• How do I change my weights for future workouts?
  
  When entering your workout, the best way to change your weights and see the changes on future workouts is to follow the steps below:
  
  
  1. Click on the equipment name (hyperlink) in the far left column of your Enter Workout Information page.
  
  
  2. In the Member Weight Adjustment pop-up window, enter the amount of weight by which you would like to change the exercise
  
  
  3. Select increase or decrease from the pull-down list to the right.
  
  
  4. Click the Enter button on the page to the far right. You will then see your weight change listed in the pop-up window.
  
  
  5. Click the Close Window link in the bottom of this pop-up and continue inputting workout results.
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• How do I print the exercise instructions for my pending workout?
  Below are the steps to take in order to print the available exercise instructions for your pending workout:
  
  1. Mouse over your My Fitness menu and click on My Workouts
  2. Click the Exercise Instructions button in the box at the top of this page
  3. Click the Printable Overview link in the top of the left-hand panel that appears.
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• Is there a version of ActivTrax that works well on a mobile device, like a smartphone or an iPod Touch?
  Yes! Point the web browser on your mobile device to http://activtrax.com/mBack to top
  

3. Customizing my workouts

• How do I change my weights on future workouts?
  
  ActivTrax will be doing automatic weight increases and decreases as you progress through your routines. If the weights are too light or too heavy and you want to increase them before ActivTrax does automatically, you may do so by following these steps:
  
  
  
  
  1. Click on the equipment name (hyperlink) in the far left column of your Enter Workout Information page.
  
  
  2. In the Member Weight Adjustment pop-up window, enter the amount of weight by which you would like to change the exercise
  
  
  3. Select increase or decrease from the pull-down list to the right.
  
  
  4. Click the Enter button on the page to the far right. You will then see your weight change listed in the pop-up window.
  
  
  5. Click the Close Window link in the bottom of this pop-up and continue inputting workout results.
  
  The weight change will be reflected the next time you receive this exercise on your workout.
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• How do I remove an exercise or piece of equipment from my workouts?
  
  From time to time you may want exercises or equipment to be removed from your program. Whether you dislike a piece of equipment or have an injury preventing you from using a piece of equipment, you can remove any exercise or group of exercises at any time by visiting the Restrictions page. Follow these steps to remove an exercise:
  
  
  1. Log in to the ActivTrax website.
  
  
  2. Mouse over your My Fitness menu and click on My Restrictions
  
  
  3. On the Member Exercise Restrictions page, click the appropriate drop-down box at the top of the page to search for the exercise you would like to remove. Example: For shoulder restrictions, pull down the Region list and select Shoulders.
  
  
  4. Click the Search button.
  
  
  5. Check the box in the far right column labeled Restricted for each exercise you would like to remove. If you wish to remove all exercises on the page, check the gray box in top of the Restricted column. This will check all of the boxes on the page.
  
  
  6. Click the Submit button at the bottom of the page. These exercises will not appear in future workouts.
  
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• How can I change my workout from a full-body routine to something that breaks up the muscle groups differently?
  
  ActivTrax participants begin their experience on either a Split Body routine (if you choose anything more than 3 days/wk as your Frequency), or a Full Body routine (if 3 days/wk or less are chosen). If you would like explore the different Training Type options available to you there are other 9 training types ActivTrax offers. Follow the steps below to make a change:
  
  
  1. Log in to the ActivTrax website.
  
  
  2. Mouse over the My Account menu and click on My Profile
  
  
  3. Scroll about half-way down the page to the FITTR Preferences section.
  
  
  4. In the (T)raining Type options, select any of the other training types offered.
  
  
  5. Be sure to click the Submit button at the bottom of the page after any changes are made.
  
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• How do I go about changing any of my initial enrollment settings?
  
  Occasionally you may want to change some of the initial answers to the questions you were asked in setting up your workouts. You’re My Profile page contains information on the type of workout program you selected (Fullbody, Splitbody, etc.) as well as the type of equipment used in your workouts (barbells, dumbbells, etc.) and several other options. You can change your profile at any time by following these steps:
  
  
  1. Log in to the ActivTrax website.
  
  
  2. Mouse-over the Account menu in the yellow bar at the top of the page and select My Profile.
  
  
  3. The Edit Member Information page contains several sections designed to customize your workouts.
     
     To access this page follow these steps:
     
     1. Mouse over the My Account menu and click on My Profile
     
     
     2. The FITTR Preferences section members can change the frequency, intensity, type of workout, duration of your workout, and your desired result.
     
     
     3. The ActivTrax Workout Preferences section includes the type of equipment the member would like to include or exclude from their workouts.
  
  
  4. Be sure to click the Submit button at the bottom of the page after and changes are made.
  
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• What does "circuit" refer to within the Training Type selections?
  
  A circuit is a specially designed routine by your fitness staff. The circuit workouts will not vary at all day to day. Instead the same exercises on the same pieces of equipment will come out in the same order each day.
  
  These routines are best for beginners looking to become more comfortable with a given set of equipment/exercises.
  
  Once member's master the circuit routine, it's best they move to one of the other non-circuit Training Types which are available.Back to top
  
• After a re-evaluation, why do my weights feel lighter?
  
  ActivTrax prescribes weights using a range of light, medium and heavy. The ranges are determined as a percentage of the maximum weight one can lift. Immediately following an evaluation, the weights prescribed on subsequent workouts will generally be in the light end of weight range. As workouts are completed, the weights will adjust automatically based on the number of reps and weight actually lifted during each workout.
  
  After several months of regular workouts, as one's strength increases, the prescribed weights will also increase. Eventually, the prescribed weights will reach the heavier end of one's weight range. At that point, a reevaluation should be performed.
  
  Performing a reevaluation reestablishes baseline weights. Because the member is now stronger than after the previous evaluation, prescribed weights
  should generally be heavier than they were after the initial evaluation. However, since an evaluation will cause prescribed weights
  to return to the light end of the member's range, it is likely that weights will be lighter than they were immediately before the reevaluation. Cycling from heavier to lighter weights (as caused by a reevaluation) has two key advantages:
  
  1) By continuing to struggle with ever increasing weight, exercisers will eventually reach a plateau and stop making progress. Returning to slightly lighter weights for a period of time allows the exerciser to achieve higher reps, recover from any deep muscle fatigue, and provides the muscles with a different sort of stimulation.
  
  2) When lifting weights that are at the heavy end of one's ability, it is possible that proper form can deteriorate. That can lead to an increased risk of injury. Returning to a slightly lighter weights for a period of time gives the member the opportunity to focus on correct form and achieving the full range of motion for all exercises.
  
  The variety of exercises and the design of the individual routines provides users of the system a way to improve their level of fitness from week to week and from month to month.
  
  The progress that a member makes between evaluations can provide the feeling of taking several steps forward on the path to fitness. The weight reduction that occurs after an evaluation can feel like a small step backward. However, the
  process of "cycling" weights up and down is essential both for injury prevention and for preventing the sorts of plateaus that occur when someone only attempts to lift heavier and heavier weights. Reevaluations are a key component of a plan that will lead to improving fitness from year to year.Back to top
  

4. My Travel workouts

• I enrolled at a club with multiple locations; can I use ActivTrax to workout at another location?
  
  Any member that has multiple facilities at which they can workout, can create a workout specific to any of the locations available to them.
  
  Do this by following the steps below:
  
  
  1. Mouse over your My Fitness menu and click on My Workouts
  
  
  2. In the Pending ActivTrax Workout box at the top of the page, click the Other Options... link.
  
  
  3. In the Generate my next workout at: pull-down list, click on the location you would like to "travel" to.
  
  
  4. To the right, click the Replace Pending Workout button.
  
  
  5. The system will take a few minutes to create your new workout at the location you selected, and will provide a Print Pending Workout button when it's ready to print.
  
  Keep in mind when selecting a “travel club” the equipment from that location will be incorporated on your workout. Back to top
  
• How do I change back so that future workouts will be generated with my home clubs equipment?
  
  After working out at a travel location to change your workouts back to your home facility follow the steps below:
  
  
  1. Mouse over the My Fitness menu and click on My Workouts.
  
  
  2. Click the Enter Pending Workout button at the top of this page.
  
  
  3. At the bottom of the Enter Workout Information screen, there is section called Next Workout Location with a pull-down list containing the travel locations available to you. Pull this list down and click the top option which will be your home location.
  
  
  4. Click the Submit button at the bottom of the page to save your information.Back to top
     

5. Logging my cardio activity

• How do I record activity outside of my ActivTrax workouts?
  
  The ActivTrax program not only allows for input of ActivTrax workouts, but members can also record and track any other activities they may perform either in or outside of the facility.
  
  To record non-ActivTrax activity follow the steps below:
  
  
  1. Mouse over the My Fitness menu and click on My Workouts
  
  
  2. Click the Go to Cardio link in the lower right corner of the Pending ActivTrax Workout box at the top of the screen.
  
  
  3. Pull down the Cardio Activity List and click on Add Activity.
  
  
  4. In the field immediately to the right of this pull down list input the name of the activity you performed. You can also input any of the other information on this page, but it's not required.
  
  
  5. Click the Submit button below.
  
  After coming back to this page to add more activity in the future, any activity you added in the process above will be saved in the Cardio Activity List pull down.Back to top
  

6. My Strength Tests

• How frequently should I re-test myself on the original strength test exercises?
  ActivTrax recommends performing and inputting a new test every 8-12 weeks.Back to top
  
• How do I create a new strength test form to bring to the fitness center?
  
  1. Login at www.activtrax.com with your member login.
  
  
  2. Mouse over the My Fitness menu and click on My Strength Tests.
  
  
  3. Click the Generate button to the far right side of this page under the Pending Evaluation header at the top of this page.
  
  
  4. After the page refreshes, click the Print button to the right to bring a copy with you to your fitness center.
  
  
  
  
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• How do I input the results of a new strength test?
  
  1. Login at www.activtrax.com with your member login.
  
  
  2. Mouse over the My Fitness menu and click on My Strength Tests.
  
  
  3. Click the Enter button to the far right side of this page under the Pending Evaluation header at the top of this page.
  
  
  4. Input the new information and click the Submit button at the bottom of the page
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7. My Nutrition (only available in select locations)

• How do I make a food show up in my Favorites list?
  
  In order to add foods and meals to your "Favorites" tab follow the steps below:
  
  
  
  1. Mouse over My Fitness, click on My Nutrition
  
  
  2. Search for any food in any of the databases
  
  
  3. Click on the "star" icon so it turns to the color yellow
  
  
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• Can I add my own foods if I cannot find them in the database?
  
  Absolutely! Below are the steps to take to add your own food not found in any of the food search databases:
  
  
  1. Mouse over My Fitness and click on My Nutrition
  
  
  2. Click the Create Food Tab
  
  
  3. Fill in the Food Name field
  
  
  4. Fill in the Manufacturer field
  
  
  5. Pull down the Food Group list and select the best option for your new food.
  
  
  6. On the right side of the page fill in all of the fields with an asterisk (*) in the Nutrition Facts box.
  
  
  7. Click the Create button to save your new food
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• What does BMR mean?
  Basal Metabolic Rate (BMR) is the number of calories your body burns at rest to maintain normal body functions. It is the amount of calories per day your body burns, regardless of exercise. It changes with age, weight, height, gender, diet and exercise habits.Back to top