Everyone agrees exercise is great: it prevents disease, makes you fell good,
look good, and is free. The problem is you are busy, you can’t exercise all the time. So, this iPhone app helps you answers these questions: ■ How much exercise is enough
to keep you healthy? 30 min day, 1 hour a day? ■ What would be you ideal weight
according to medical literature? and how about according to your peers? ■ How many pounds you should loose if any? ■ Do you really need to loose
a few inches around you waist? If so how many inches is enough? The answers take into consideration the medical literature, your own goals, your own activity level, and they are tailored to your particular characteristics like your height, weight, age, body shape, and gender. The app is ridiculously easy to use: It will prompt you to enter your characteristics, You have to do that only once. Then, the app will automatically display
most of your recommendations. It is worth getting the app just for that informaton alone. After you exercise, just tap this single button. The app will automatically add a diary entry. optionally you can tap that diary entry and change the duration of the exercise you just did if different from your goal. Or you can enter your weight whenever you get around to measuring it. But most of the time you just tap that single button. and that’s it! Then sit back and watch your efforts, your results, and your personal recommendations. But you don’t have to remember anything, any details because in every screen in the app, green is good, red is bad. If you are “on the green” you are doing OK. That is all you need to know
[Click “Get the app” in video’s description] to use the app.
[Click “Get the app” in video’s description] But, if you want more details and examples,
[Click “Get the app” in video’s description] you can watch the rest of the video.
[Click “Get the app” in video’s description] Let me show you some examples:
[Click “Get the app” in video’s description] In exercise graph,
[Click “Get the app” in video’s description] green is within 10% of the goal you set for yourself. and each pink bar
represents one day of exercise In the beginning of the month there are some big gaps show that you skipped many days of exercise. And when you did exercise, the bars were short,
showing you did not reach your goal. You did not exercise enough to reach your goal. When you look at something like that,
you might decide: I’m going to step up so in the following two weeks you improved the frequency
of your exercise, so the bars are close together and when you did exercise,
you exercised long enough to reach your goals. So, average for the past seven days
was about 50 minutes a day, which is not bad! This pink line shows how you weight changed. Red is ‘Obese’, green is ‘Normal’, and orange is ‘Overweight’. These colors are based on the recommendations
by the US Center for Disease Control and the World Health Organization. You were gaining weight,
but in the past 2 weeks you started loosing it. This line shows where you started your exercise program, it is there to show how far have you come. This pink dot is where you are, this pink line is where you have been, the goal is where you want to be. Ideal weight is where you ought to be
according to medial literature. People’s choice is where you ought to be
according to your peers. This pink line shows how you efforts are producing results,
so you are more likely to keep up your efforts. The trend of the pink line shows you may well reach your goal within a couple of weeks. This is a summary of your health. In all screens in the app, green and happy faces are good.
Red and sad faces are bad. So, they help you interpret all information instantaneously. All screens in the app give you information
that is personalized to your case and medically objective. So you can make informed decisions about how much to exercise. Waist/Hip ratio. You measure your waist at
the thinnest part of your upper body, and your hip at the widest level of your buttocks. Suppose your ratio shows
you are apple-shaped like this one. That means fat is mostly on your upper body, close to your vital organs like heart and lungs. That gives you high risk
of heart and lung disease. So, you need to loose a few inches
around your waist. But how many inches?
Lets try to loose 2 inches: from 40 to 38. 2 inches was enough
to change your shape from apple to pear. So, you reduced your risk of heart disease. ‘Body Mass Index’ shows how fat you are
based on your weight and height. It is used by the US Center for Disease Control and World Health Organization to determine your ‘Medical ideal’. Your metabolism is the energy you burn at rest, as if you were staying in bed all day. It is higher if you have more muscle. So if you are a man, are young, or eat more, that will increase your metabolism. That is why the best way to increase you energy
is not to skip meals, but it is to exercise and build muscle. ‘Calorie Needs’ is how much you should eat
to maintain your weight. So if you want to loose weight, you eat less than this amount. If you want to gain weight, you eat more than this amount. Why, would anyone want to gain weight? Say now, for example, your weight is 220 pounds. And in a few months you measure your weight and it is about 130lb. Well, in that case you are in the red again that’s because you now have “Anorexia”. A nice thing about this app is that now,
every time you hop in the scale to measure you weight, you know what that number means to you,
in your particular case. Unlike metabolism ‘Calorie Needs’ takes into consideration
how much you exercise. For example: now your ‘Calorie Needs’
are about 2700. Suppose you exercises a lot this week. You exercised a lot, so you need to eat more.
So, ‘Calorie Needs’ increased to almost 3000. ‘Medical Ideal’ is a weight recommendation
based on your height and weight. In contrast, People’s Choice is a more recent alternative by Dr. Halls. It is based, on height and weight, but also takes into consideration your age, gender, and the perception of the general population. So, you might want to set your own goal, for you own weight, based on a number in between these two values. Learning your risk of heart disease and you ideal weight is great. You learn all that the first day to get the app,
before doing any exercise. Many people get the app just for that information alone. But to prevent the disease you have to exercise. So, these numbers here show for how long you have been exercising
on average. Their colors and faces tell you whether you are achieving your goals
you set for yourself. In contrast, these labels are based on
the medical literature. You want to exercise enough to be ‘Active’,
on the green. Let me give an example: Suppose you got injured
or suppose after you have been inactive for a long time and want to start slowly. Your doctor told you that you should set your goal
to about 5 minutes a day. So, let’s change that to 5 minutes. You’re going to get green color and happy faces because
you are achieving your goal. But five minutes is not really enough
to prevent disease. So, you get these red labels telling you that, well, you’re being sedentary so you should
try to get active as soon as you can. [SUMMARY] We’ve demoed lots of examples and details.
But you only have to remember this: The app will prompt you to enter your characteristics. You have to do that only once. Then the app will immediately give you most of your recommendations. It is worth getting the app
just for that information alone. After you exercise you just have to tap a single button. The app will automatically create a diary entry. Optionally, you can tap the diary entry, and change the duration of the exercise,
if different than your goal. or enter your weight, whenever you get around to measuring it. That is it! Then sit back and watch your efforts your results and your personal recommendations. Just exercise enough to be “on the green”, and you will feel good, look good, and prevent heart disease, which is the #1 killer in America. You can get the app in iTunes store right now
[Click “Get the app” in video’s description] by searching for ‘Xrun’.
[Click “Get the app” in video’s description]