Here is a brief tutorial around each area of the SWEAT App to help new users get started :)
To begin with, a main program must be selected. The SWEAT app will display all current trainers and their respective programs from the list below;
Alternatively, the option to complete a short survey will be provided to assist with making the right program choice.
Depending on the program that has been chosen from those mentioned above, the SWEAT app will provide suggestions for arranging the workouts each week.
An overview of weekly goals can be found within the SWEAT Summary, along with hydration and step trackers. To view the SWEAT Summary, tap the sweat drop symbol in the top left hand corner of the screen.
Each trainer provides a slightly different workout schedule, depending on the amount of resistance workouts recommended. Most of the trainers suggest completing the resistance workouts on Monday, Wednesday and Friday and completing the cardio workouts on the alternating days.
|Saturday||Cardio & Recovery|
The recommended weekly planner is listed within the 'Activity' tab. This function can be utilised by ensuring 'Use Suggested Workout Plan' has been enabled within the settings.
The suggested workout plan can also be rearranged, so long as the trainer’s recommendations are followed closely.
At the very top of the 'workout' dashboard under 'My Program', the weekly Resistance, Cardio and Recovery workouts are displayed, along with the program, trainer and week’s information.
After completing a workout, a trophy will be displayed alongside each training type.
Resistance & Recovery
Each program's resistance and recovery workouts are structured differently and will follow various timing sequences.
For those with busy schedules and limited time allowance, each program can be completed in 60 minutes or less!
The workout overview will allow for the workouts to be viewed in advance and tailored to suit any preferences, including:
- The option to include a warm-up (Resistance only)
- Viewing upcoming exercises, the amount of repetitions or time and how to perform each exercise with correct form
- Viewing the required equipment and;
- Enabling/disabling the workout audio settings, such as trainer audio and sirens
To start the workout and get sweating, tap 'Start'!
At the end of the resistance workout the option to complete a cool-down will be provided. Completing the Cool Down session is recommended as this can help promote recovery, prevent injury, improve flexibility and slowing down the heart rate to even blood flow throughout the body.
At the completion of a workout, leave a motivational message to encourage others, take a sweaty selfie or share a trophy!
Low Intensity - Before starting the workout, use the arrows above and below the timer to increase and decrease the time allocated for the workout. Below this, the type of activity can also be selected.
High Intensity - Along with having the option to set a duration for the workout, the option to select a work to rest ratio is also provided.
To provide variety, there will be the option to complete a resistance workout from another trainer! Without having to change the program, a workout can be selected from 'Other Programs'.
Incorporate workouts from other trainers for an extra challenge or depending on energy levels that day!
To mix up the training week, a number of other workouts can be chosen to support the main program. These workouts will count towards your weekly goals.
- Challenges - Challenge friends by aiming to beat each other's time!
- Quick Workouts - For those short on time, swap out a resistance workout for a 15-20 minute workout!
- Targeted Areas - Assists in building muscle in the glutes, core/abs and shoulders.
- Something Different - Change up the training routine to keep the body and muscles guessing!
- Feeling Sore? - Relieve muscle DOMS with extra recovery workouts!
Always remember to stick to the main program’s recommendations as closely as possible. It is also really important to keep in mind that it is not recommended to complete more than one resistance session per day.
To help maximise results and get the best out of completing the weekly workouts, following a healthy and balanced is really important! Daily meal plans are provided within the SWEAT app, and can be tailored towards a number of dietary preferences, including;
- Lacto- Vegetarian
- Ovo- Vegetarian
To take advantage of this feature, select the 'Food' tab!
Some of the ingredients within the recipes will contain an alternate option. Tap the arrows (< >) to view and swap ingredients within the meal. Please note that not all foods will include an alternative.
SWEAT also provides a 'Serving Size' chart, that will further assist with selecting an alternative ingredient and its corresponding serving size. The chart can be found under the Community tab and within the ‘Education’ section of the SWEAT app.
Search ‘Food & Nutrition’ from the Food Groups chapter!
To provide variety, the meal plans will change daily and weekly to correspond with the new workout week.
Each new week will begin on Sunday at midnight depending on the time zone that has been set.
To view the following weeks’ and previous week’s meals, scroll back and forth, using the arrows across the top of the screen.
When shopping for the upcoming week’s groceries, ensure the following week is in view by scrolling forward to see that week’s shopping list.
More information about the 'Shopping List' can be found within our Support Article.
Using the SWEAT Planner, workouts can be easily arranged throughout the week to plan ahead and work around any other commitments. The Planner is a handy tool that can make it easier to stay on track and smash goals!
The Planner can be easily accessed by tapping on the 'planner' symbol at the top of the 'workout' tab. Alternatively, it can be found directly within the ‘Activity’ section.
For further information on how to add, delete and edit activities, check out our Support Article 'My Activity Planner.'
Within the Progress tab, progress can be recorded through taking regular progress photos.
Check out the support article 'My Progress Tab' for an in-depth tutorial.
The Community feature provides direct and convenient access to the Forum and Blogs pages, as well as a comprehensive Education section.
The Forum and Blogs are a great place to connect with thousands of other women to share ideas, motivate and encourage each other and engage in discussions about a number of varying fitness topics.
Check out our support article Community for more information on how to sign up and explore this feature!
For in depth information about the content within the SWEAT App, please be sure to read through the Education section!
Throughout this tutorial the term ‘dashboard’ is mentioned, which refers to the first screen that appears within the app. Direct links to workouts, food, activity, progress and community can all be found on the dashboard and are listed along the bottom of the screen
If you have any concerns, questions or feedback regarding the Sweat app, please reach out to our support team - https://support.sweat.com/hc/en-us/requests/new 💧