Copyright: Copyright 1999 Innovative Logic Corp.


Contents

Overview...

Introduction

System Requirements

Registering the Crosstrainer II

Athlete Management...

Athlete Sign In

Create Athlete

Open an Athlete

Delete Athlete

Managing Athlete Information

Password Protection

Progress Graphs

Daily Totals

Nutrition...

Managing Foods

Managing Meals

Managing Recipes

Scheduling Foods/Meals/Recipies

Entering Daily Nutritional Information

Finding Foods

Strength Training...

Managing Strength Training Exercises

Creating a Workout

Entering Daily Strength Training Information

Aerobics & Sports...

Managing Aerobics & Sports

Scheduling Aerobics & Sports

Entering Daily Aerobic & Sports Information

Log Book...

Entering Daily Log Book Information

Reports...

Printing Reports

Other Items...

Deleting Daily Information

Database Utilities

Data Link

Training Plans

Innovative Logic Web Site


The Crosstrainer II

Hello and welcome to the Crosstrainer II.  This program was designed to help people like myself achieve and maintain fitness in their daily lives.  I know from personal experience that very few people can properly manage their fitness programs, setting goals and being able to stick to them.  As a matter of fact, we tend to either push ourselves too hard and  enter a over-trained state, or test new concepts in fitness and nutrition that more often than not discourage us from achieving our potential.  This is not true of all athletes but alas, the majority does prevail.  With the Crossrainer II, my goal was to provide everyone with a program to track the real impact of our diet and training and measure its effect upon our fitness and well-being so that we can at least remove part of the guesswork involved in feeling great.

Thus the Crosstrainer II.   The Crosstrainer II differs from the original Crosstrainer in many ways.  Nutrition, Strength Training, Aerobic Training, Sports  Stats and Scheduling have all been vastly improved and much more tightly integrated.  The entire program has been re-written with the latest and greatest in technology,  allowing us much more flexibility in dealing with enhancements and upgrades as time marches on.  We have many new features planned for the near future, including integration with devices such as Palm PC's.

I hope you find the Crosstrainer II to be a great fitness aid, and if you have any suggestions or comments we would like to hear from you.

Thank you,  	Greg Brady

Innovative Logic Corp.

bradyg@innovativelogic.com


System Requirements

The Crosstrainer II is designed to run on Pentium 100 or higher class computer system using the Microsoft Windows 9x™ or Windows 2000 operating systems.

Minimum Configuration

P100 Computer System

32 MB RAM

2 GB Hard Disk

MS Windows™ 95 or higher

Optimum Configuration

Pentium II

32 MB+ RAM

2 GB Hard Disk

MS Windows™ 95 or higher


Registering the Crosstrainer II

By registering your copy of the Crosstrainer II, you will receive a registration code that will allow you to use the Crosstrainer II for an unlimited time.  You will also have access to the latest version of the software that includes great new features, free version updates and any bug fixes that have been posted to our web site.

The cost of registering the Crosstrainer II is $39.95 (U.S.).

Registering the Crosstrainer II by Phone (VISA/MasterCard/AMEX)

To register your copy of the Crosstrainer II by phone, please call:

1-800-242-4775 (toll free) or directly at 1-713-524-6394.
Be sure to ask for product 16006.

Registering the Crosstrainer II Online (VISA/MasterCard/AMEX)

To register your copy of the Crosstrainer II over the internet, please contact:

www.innovativelogic.com/crosstrainer

When you have registered your copy of the Crosstrainer II, you will receive a registration code.  Enter this code along with your user name in the Crosstrainer II registration window.  When the Crosstrainer II accepts this information the registration window will never display again and any locks that are built into the program will be permanently disabled.

If you have any ideas, suggestions or comments, we would like to hear about them.  We are constantly trying to improve the Crosstrainer II.  We can provide customizations to the Crosstrainer II on an individual basis, please contact us for more information.


Athlete Information

From the Crosstrainer II main window select  Information... from the Athlete menu.  The Athlete Information window will be displayed.  The Athlete Information window allows you to enter and manage Personal information, Weight Goals and Nutrition.

Personal Information Tab

The personal info tab contains all information that is required for the Crosstrainer II to manage your information.

Personal Info

Athlete Name - entered when you created an athlete profile

Age

Height

Sex

Personal Measurements - what measurement system to track measurements with

Workout In - what measurement system to workout in

Current Fitness Info

Current Fitness Level -  Select a Fitness level

Test button - take the fitness test to determine fitness level

% Bodyfat - enter current % bodyfat based on a bodyfat test or calculation

Resting Heart Rate (RHR) - Enter the resting heart rate

Target Heart Rate (THR) - Enter the target heart rate, the rate at which exercise is the most effective.

V02 Max(maximum oxygen consumption level) - Enter the V02 max

Cholesterol - enter the current cholesterol measurement

Blood Pressure - enter  the current blood pressure measurement

Blood Sugar - enter the current blood sugar measurement

Main Reason for using the Crosstrainer II	- enter the main reason for using the Crosstrainer II

Weight Goals Tab

The Weight Goals Tab is used to select a weight goal.   You can choose to lose weight, gain weight or maintain your weight.

Lose Weight

Select 'Lose Weight' when your weight goal is to lose weight.  You are then presented with all of the options associated with losing weight.

Current Weight - Enter your current weight

Target Weight - Enter your desired weight

Target Date - Enter the date that you would like to reach your target weight

Weight loss per week - Enter the amount of weight to lose per week

%Weight loss thru diet - Enter the % of weight that you would like to lose with diet

%Weight loss thru exercise - Enter the % of weight that you would like to lose with exercise

Basal Metabolic Rate(BMR)* - The Crosstrainer Ii will calculate your BMR

Gain Weight

Select 'Gain Weight' when your weight goal is to gain weight.  You are then presented with all of the options associated with gaining weight.

Current Weight - Enter your current weight

Target Weight - Enter your desired weight

Target Date - Enter the date that you would like to reach your target weight

Weight gain per week - Enter the amount of weight to gain per week

Basal Metabolic Rate(BMR)* - The Crosstrainer Ii will calculate your BMR

Maintain Weight

Current Weight - Enter your current weight

Basal Metabolic Rate(BMR)* - The Crosstrainer Ii will calculate your BMR

Caloric Requirements

The caloric requirements frame will let you know approximately how many calories are required per day to achieve your weight goal.

Nutrition Tab

The Nutrition tab allows you to enter the percent of calories from protein, fat and carbohydrates based on the diet that you follow.

*Basal Metabolic Rate(BMR)

The Basal Metabolic Rate field will allow you to calculate your BMR.   BMR indicates the number of calories that you burn off per day including your activity level.  The Crosstrainer II will calculate your BMR based on your age, height, weight, sex and activity level. The Cross Trainer will calculate your BMR if you press the Calc button to the right of the BMR field.

Strength Training Tab

The Strength Training tab nutrition tab allows you to select your strength training level,  to choose whether or not you would like the Crosstrainer II to auto-create your workout goals and whether or not the Crosstrainer II will pre-fill your reps and weight feilds if you are using goals for your exercises.


Password protecting your information

From the Crosstrainer II main window select Password from the Athlete menu The Change Password window will be displayed.

The Change Password window allows you to protect your athlete information from unwanted intrusions.   Each athlete  can be protected with a different password.

Adding a Password

To enter a password, type in your password (each character will appear as a "*" (asterisk) in the Password field and verify your password by retyping it in the Confirm Password field.  Select the OK button.  The next time you open this user file the Cross Trainer will ask you for your password. Don't forget your password!

Removing a Password

To remove a password from a user file clear the Password and the Confirm Password fields and select the OK button.

This athlete will no longer have a password.


Entering and Editing the Food List
Managing Foods

From the Crosstrainer II main window, select Foods Management from the Nutrition menu.  The Foods Management window will be displayed.

The Foods Management window allows you to add your own foods, edit existing foods and to move foods between food groups.  The Crosstrainer II contains thousands of  food items to help make your food selections much easier.    In order to maintain accurate nutritional information, it is important that you obtain a Food Guide that provides you with current nutritional content for each food.  By entering accurate figures for each of your foods you will get an accurate picture of your nutritional intake.

Show Menus/Show Foods

The Show Menus and Show Foods button allows you to toggle back and forth between normal food groups and restaurant menu groups.

Food Groups

The Food Groups dropdown list allows you to select a group of foods to view.  When you select a food group all of the foods in that group will be displayed in the Foods List.

Foods List

The Food List displays the entire list of foods.  Selecting a food with the mouse will display the food detail which you can view, edit or delete.

Food Item

The Food Item box will display all information about a food an let you edit the information.  Fields include Group(The food group that the food belongs to), Food Name, Amount, Calories, Protein, Fat, Carbs, Iron, Calcium, Potassium, Sodium and Cholesterol.

Save

Select the Save button to add or update a food to the list.

New Food

Select the New button to clear the current Food Item fields and to create a new food item.

Delete

Select Delete to remove the current food item from the Food List.

Move

Select the Move button to display the Move Food window.  This window will allow you to select a new destination food group for the selected food.

Graph

The food graph allows you to view the percent of carbohydrates from protein, carbs and fat.


Manging Strength Exercises
Managing Exercises

From the Crosstrainer II main window, select Manage Exercises... from the Strength Training menu.  The Manage Strength Exercises window will be displayed.

The Manage Strength Exercises window allows you to add, edit and view your strength training exercise list.  We have included the most popular weight training exercises that you can modify for your own workout.  You can also add your own exercises if some of your exercises are not included in the list.

Muscle Group

Select a muscle group to view the exercises associated with that muscle group.

Exercise List

The Exercise List displays the list of exercises associated with the selected muscle group.  Selecting an exercise will display the exercise detail in the Exercise Info box.

Exercise Info

The Exercise Info box will display all information about an exercise and let you edit the information.  Fields include:

Name	Name of the exercise

Description	A description of the exercise

Type	The type of exercise,  includes machine,  free-weights, 	isometric or stretch.

Associated Lift	The major lift that is most associated with the exercise.

% of Associated List	The percent of actual muscle use as compared to the 	Associated Lift.

Beginner	Give beginners access to this exercise

Intermediate	Give intermediates access to this exercise

Advanced	/Pro	Give advanced/pro's access to this exercise

Image	Associate this image with this exercise

Associate Exercise

Select the Associate Exercise button to associate this exercise with another Muscle Group.  When you press the Associate Exercise button the Associate Exercise window will be displayed.  This window will allow you to select the muscle group to associate.   Pressing the OK button will save the association.

New

Select the New button when you are adding a new exercise to the Exercise List.

Save

Select the Save button when you are updating the information of an exercise.

Delete

Select the Delete button to remove the exercise from the database.

Close

Select the Close button to return to the Cross Trainer Window.


Manage Aerobic Training/Sports
Managing Aerobic Training/Sports

From the Crosstrainer II main window, select Manage Aerobic Training/Sports... from the Aerobics/Sports menu.  The Manage Aerobic Training/Sports window will be displayed.

The Manage Aerobic Training/Sports window allows you to view, create and edit templates for training exercises, sports, stretching, plyometrics, drills and general activities.  We have included as many activities as we were able to, you can modify these to suit your own needs or add your own.

Category

Select a category to view the associated exercises, sports or activities. They include:

Training, Sports, Stretching, Plyometrics, Agility/Balance and Around the House.

Training/Exercise/Activity List

When you select a category, the Crosstrainer II will display a list of associated activities.    Select an activity in the list to display the template and information detail.

Info

The Info box will display the information for the selected activity and let you edit thisinformation.

Name	The name of the activity

cals/hr/lb	The number of calories consumed per pound per hour for this activity

Duration(min)	The default duration of this activity

Description	The description of this activity

Template Grid

The Template Grid allows you to create a template to include any items that you want to track for the selected activity.

Add Filed

Press the Add Field button to add a new field to the template.  The Add Field window will be displayed.  You can then choose to add a Description Field and then enter a description.  You can also choose to add a Data Field which will allow you to choose from a list of pre-entered data fields.

Delete Field

Press the Delete Field button to remove the selected field from the template.

Up

Press the Up button to move the selected field up in the field order.

Down

Press the Down button to move the selected field down in the field order.

Formulas

The Template Grid includes the ability to define formulas.  Each item in a template is assigned a Row number.  To create a formula, click on the formula column for the selected item.  The cursor should change to an 'I-beam'.  Enter an equal sign '=' in the field and start to enter your formula.  The formula column supports order of operation and basic math.  When referring to a row make sure you enter the letter 'R' before the row number.  For example:

To multiply two rows together the formula in a cell might be:

=R3*R4

a more compex formula might be

=R4/(R2+R3-R5)

New

Select the New button to add a new activity to the selected category

Save

Select the Save button to save and changes.

Delete

Select the Delete button to remove the activity from the selected category.


Creating a Workout

From the Crosstrainer II main window select Create Workout... from the StrengthTraining menu.  The Create Workout window will be displayed.

The Create Workout window is used to create strength training workouts based on a variety of information including personal information,  experience, strength, purpose, scheduling, exercises and whether or not to create goals for you.  When you have entered your strength training information, select the Create Workout.. button.  The Crosstrainer II will create and schedule your workout for you.   If you don't want to create a workout at this point, you may select the Save button to save any information that you have entered and then select the Close button to return to the main Window.

The General Tab

The General Tab is used to enter information about your workout.  Fields include Level, Purpose, Main Sport, Start Date, Duration, Current Condition and your Maximum Lifts.

Level

The Level field indicated your current weight lifting proficiency.  Choices include Beginner, Intermediate and Advanced.

Purpose

The Purpose field indicated the purpose of your weight training.  Choices include Bodybuilding, Cross Training and Toning.  If you are using the Cross Trainer for mass and strength gains, select Bodybuilding.  If you are using the Cross Trainer to supplement another sport, select Cross Training.  If you are using the Cross Training for general fitness, select Toning.

Main Sport

The Main Sport field is used when you have selected Cross Training in the Purpose field.  You will be able to select the sport that you wish to Cross Train for.  The Cross Trainer will generate a list of exercises that are specific to the sport that you are cross training for.

Start Date, Duration

The Start Date field indicates the starting date of your workout schedule.  The Duration field indicated the duration(in months) of your workout.

Current Condition

The Current Condition field indicates your current conditioning.  Choices are Poor, Fair, Good, Excellent and Superior.

The Exercises Box

The Exercises box allows you to select the exercises that you wish to include in your weight training.  The Exercises to Include List displays the current exercises that are included in you weight training.  The Available Exercises List displays a list of available exercises that you can include in your weight training.

Add/Remove

The Add button is used to add an exercise from the Available Exercises List to the Exercises to Include List.

The Remove button is used to remove and exercise from the Exercises to Include List

More Sets/Less Sets

The More Sets and Less Sets buttons are used to indicate the number of sets per exercise at the beginning of your weight training schedule.  The Cross Trainer will default the number of sets based on information entered in the Options box.  You can also add and remove sets on a daily basis once a workout has been created.

The Workout Scheduling Box

The Workout Scheduling box allows you to chose from a pre-made list of schedules or to make your own custom schedule.

The Schedule Grid

The Schedule Grid displays your current workout schedule.  You can change this schedule by selecting any of the check boxes in the grid.

The Type List

The Type List is used to display a list of pre-made schedules.  Choices include Total Body(Mon/Wed/Fri), Total Body(Tue/Wed/Thu), Three Day Split, Four Day Split and Custom.  If you select a pre-made routine the Schedule Grid will be updated to indicate your new workout schedule.


Entering and Editing Daily Workouts
Entering and Editing your Daily Workout

From the Cross Trainer Window select Strength Training from the View menu or select the Strength Training button in the Toolbar.  The Strength Training view will be displayed.

The Strength Training view allows you to enter, edit and view your workouts.  If you have created a workout using the Create Workout... option in the Strength Training menu, your workout will be displayed on the calendar with workout days marked in green.

The Calendar

The Calendar allows you to view your weight training schedule and to quickly select a day to view or edit.  The calendar will display the current month at start up.  The current date will be marked in white.  The scroll bar at the bottom of the calendar is used to change your month and year.  Press the arrows at each end of the scroll bar to change the month.  Press the space between the arrows on the scroll bar to change the year.

The Muscle Group Tab

The Crosstrainer II allows you to work with different muscle groups based on your training level.  These levels include:

Beginner	Total Body

Intermediate 	Upper/Lower Body

Advanced	Arms, Back, Chest, Legs, Shoulders, Waist

Pro	Arms-Bi, Arms-Tri, Back, Chest, Quads, Hams, Calves, Shoulders, Waist

The Muscle Group Tab allows you to select a muscle group.  When you select a muscle group  the list of exercises for that group will be displayed in the Strength Training Grid.

The Strength Training Grid

The Strength Training Grid allows you to enter, edit and view the exercises in your current workout.  If you have created a workout using the Create Workout option in the Strength Training menu and there are exercises schedul-ed on this day, the exercises, sets and goals if they were selected will be displayed.

*You can enter your own workout by selecting exercises from the exercise list or you can copy another day's workout to this day using the Copy/Paste options in the Edit menu.

If Auto-Create Goals was selected when creating a workout,  the Crosstrainer II will display the goals for each exercise and set in the Goals column of the Weight Training Grid.

If Auto-Fill Reps &Weight was selected when creating a workout, the Crosstrainer II will transfer the goals to the Reps and Weight columns so that you don't have to keep re-entering these items, you can just modify the numbers that have changed.

If the current exercise has a goal, you can double click on the field to auto-enter the goal values in the reps/weight fields.

The Exercises Tab

The Exercises Tab displays a list of exercises for the current muscle group.  To return to the Calendar, press the Calendar Tab.   You can select an exercise from the list and press the Add button to transfer the exercise to the Strength Training Grid.

 Add Set/Remove Set Buttons

Select an exercise and press the Add Set Button.  The Crosstrainer II will add another set to the selected set.

Select an exercise and press the Remove Set Button.  The Crosstrainer Ii will remove the selected set from your workout.

Move Up / Move Down Buttons

Select an exercise or a block of exercises and press the Move Up or Move Down buttons to change the order of your exercises.

Workout Complete Button

When you have finished entering your workout information for the selected day and it is part of a strength training plan, select the Workout Complete button.  The Workout Complete window will be displayed.

Intensity	Select the intensity of your workout, options include low, medium, high

Workout Duration	Enter the duration in minutes of your workout

cals/hr/lb	The Crosstrainer II will select an amount based on the intensity

Include Workout	The Crosstrainer II will create a workout entry in Aerobic Training/Sports so that the calories consumed can be included in your totals.

Workout Complete Button

Press the Workout Complete Button to accept the workout, save the Workout Complete information and to calculate the goals for your next workout.

The Clear Button

The Clear button will clear the exercises in the Strength Training Grid.  If you have Created a Workout, it is not a good idea to clear the exercises in the Strength Training Grid as they might disappear from the rest of your weight training schedule.

The Save Button

The Save button will save the current days information in your user file.  The Crosstrainer II will auto-save your information.  The Save button is included as a convenience.

The Move/Copy Menu

To move or copy a workout to another day, right click on the Strength Training Grid and select the Move/Copy menu.  The Move/Copy window will be displayed.  This window allows you to move or copy an entire workout to another day.

The Delete Button

The Delete button will allow you to delete Strength Training exercises for the current day or for a date range. If you have created a workout, it is not a good idea to delete exercises unless you don't want to include them in the remainder of your strength training schedule.

I


Scheduling Aerobic Training/Sports

From the Crosstrainer II main window select Schedule Aerobic Training/Sports from the Aerobics/Sports menu.  The Schedule Aerobics/Sports Window will be displayed.

The Schedule Aerobics/Sports window allows you to plan and schedule Aerobic Training, Sports and other activities in a convenient manner.

Category

Select the Category.  Categories include Training, Sports, Stretching, Plyometrics, Agility/Balance and Around the House.

Activity

Select the activity.

Scheduling/Descheduling

To schedule an activity on the day on the calendar.  When the activity is scheduled the day will show a green background color on the calendar.  To de-schedule an activity click on a colored day;  the activity will be de-scheduled from that day.


Entering and Editing Daily Aerobic Exercise
Entering and Editing Daily Aerobics/Sports Information

From the Crosstrainer II main window select Aerobics/Sports from the View menu or select the Aerobics or Sports button in the Toolbar. The Aerobics/Sports view will be displayed.

The Aerobics/Sports view allows you to enter, edit and view your aerobic training, sports and activity information.  If you have scheduled activities with the Schedule Aerobics/Sports window from the Aerobics/Sports menu, your training and sports schedule will be displayed on the calendar on the main Crosstrainer II window.  Aerobic/Sports days will be marked in yellow, or will be marked in light blue if the day is shared with weight training.

The Calendar

The Calendar allows you to view your Aerobics/Sports schedule and to quickly select a day to view or edit.  The calendar will display the current month at startup.  The current date will be marked in white.  The scroll bar at the bottom of the calendar is used to change your month and year.  Press the arrows at each end of the scroll bar to change the month.  Press the space between the arrows on the scroll bar to change the year.

This Day's Items

This day's items displays a list of the scheduled activities for the selected day.  Aerobic Training/Sports activities are displayed will a yellow box to the left, strength training is displayed with a green box to the left.  Click on the item in the list to jump directly to that item in the grid.

The Aerobics/Sports Grid

The Aerobic Training Grid allows you to view, enter and edit the information for each activity using the templates created with the Manage Aerobics/Sports window.  When you have added an Aerobic Training/Sports activity to the current day, the associated template is displayed in the Aerobics/Sports Grid.  You can then enter items into the grid based on your performance for that activity.  If you have included formulas in the template, they will auto-calculate as you enter information.

Adding an Activity to the Current Day

To add an activity to the current day select the Exercise Tab.  The Crosstrainer II will display a list of Categories and below that a list of associated activities.  Select the desired activity and press the Add button.  The activity will be added to the current day.

Entering Information

se the Arrow Keys and/or the Mouse to position the cursor in the Aerobics/Sports grid that you can enter aerobic training information from the keyboard.  When you have entered information, press the Return/Enter key on your keyboard to accept the information.

Removing an Activity from the Current Day

Right click on the Aerobics/Sports grid and select the Delete Aerobics/Sports option.  Confirm that you want to remove the selected activity and the activity will be removed from the current day.  You can also remove the current activity from a range of dates by selecting the Delete button from the toolbar.  The Delete window will be displayed allowing you to delete all aerobics/sports from a range of dates.

The Save Button

The Save button will save the current days information in your user file.  The Crosstrainer II will auto save your information.  The Save button is included as a convenience.

The Delete Button

The Delete button will allow you to delete the current activity from the current day.


Entering and Editing Daily Nutrition
Entering Daily Nutrition Information

From the Crosstrainer II window select Nutrition from the View menu or select the Nutrition button in the Toolbar.  The Nutrition View will be displayed.

The Nutrition View allows you to enter, edit and monitor your nutritional intake using the built in calendar and meal display.

The Calendar Tab

The Calendar Tab contains the calendar and a list of items in a to-do list.  The calendar allows you to quickly select a day to view or edit.  The calendar will display the current month at startup.  The current date will be marked in white.  The scroll bar at the bottom of the calendar is used to change your month and year.  Press the arrows at each end of the scroll bar to change the month.  Press the space between the arrows on the scroll bar to change the year.

The Meals Tab

The Meals Tab allows you to select the current Meal to enter, edit or view.  Meals include Breakfast, Early Snack, Lunch, Mid Snack, Dinner, Late Snack.  Selecting a Meal will display the Nutrition Grid for that Meal.

The Daily Totals Tab

The Daily Totals Tab shows you the totals for the day including calories, protein, carbs and fat and for each nutrient.   It displayed by meal and for the entire day.  It will also display your daily goals using information gathered in the Athlete Info window and from the Weigh In window.

The Nutrition Grid

The Nutrition Grid allows you to view the foods for a Meal.   You can add new foods to the meal and use the Cut/Copy and Paste functions between meals.

Right-Click: Right Clicking on a food item in the Nutritional Grid will display the cur-rent nutrition options.	These options include Delete, Cut/Copy/Paste, View Recipe if it is a recipe and Change Amount to change the amount of a food.

The Foods Tab

The Foods tab allows you to locate a food and to add that food to the currently selected meal on the currently selected day.  At the top of the tab there is a row of buttons.  These buttons include Foods, Meals, Recipes and Menus.  Selecting one of these buttons displays the related food items.   Foods gives you a list of all the food categories.  Meals gives you a list of the meal categories,  Recipes displays a list of recipe categories and Menus displays a list of menus.

Categories List

Select a category to display a list of associated foods.

Food Graph

Display a graph containing the % of calories from protein, fats and carbs for the selected food.

The Add Button

To add a food to the selected meal.  Click on a food in the Food List and click on the add button.  The food will be added to the selected meal.

 The Find Button

Clicking on the Find Button will display the Find Foods window.  This window will allow you to perform powerfull searches in the foods database and to add these foods to the current meal.

 Removing Foods

To remove a food from the selected meal right click on a food in the Nutrition Grid.  The food will be highlighted and a popup menu will be displayed.  Select Delete... from the menu and the food will be removed from the current meal.

Changing Food Amounts

To change a food amount right click on a food in the Nutrition Grid.  The food will be highlighted and a popup menu will be displayed.  Select Change Amount... from the menu and the Change Amount window will be displayed.  The  enter a new amount for the food and press the OK button.  The window will close and The food amount will be changed.  All totals will be re-calculated.

The Clear Button(Toolbar)

The Clear button will clear the foods in the Nutrition Grid.

The Save Button(Toolbar)

The Save button will save the current days information in your user file.  The Cross Trainer will auto save your information.  The Save button is included as a convenience.

The Delete Button(Toolbar)

The Delete button will display the Delete window.  The Delete window allows you to delete the current Nutritional information from this day or a range of dates.

The Goal Graphs

The Goal Graphs are located below the Nutritional Grid.  The graph to the left indicates the actual % of calories from protein, fat and carbs that you have consumed for this day.  The graph to the right indicates your goal % of calories from protein, fat and carbs for this day based on information that you have entered in the Athlete Information window.


Weighing In
Weigh In

From the Crosstrainer II main window, select Weigh In from the Athlete menu or select the Weigh In button from the Toolbar.  The Weigh In window will be displayed.

The Weight In window allows you to set weight, fitness and size goals and to track your progress towards these goals.  We suggest that you Weigh In once per week.  This allows you to see steady progress on a weekly basis.

Entering a Weigh In

Press the New Weigh In button.  The Weigh In fields will be cleared and the Date field will default to todays date.  You can select the calendar button to choose another date.  You can now enter your weigh in information.  When you have entered this information, select the Save button.

Date - Select the date of this weigh in

Weight - Enter your weight as of this weigh in

% Bodyfat - Enter your % bodyfat

Resting Heart Rate(RHR) - Enter your resting heart rate

Target Heart Rate (THR) - Enter your target heart rate, the rate at which exercise is the most effective.

Blood Pressure - enter  your current blood pressure measurement

Blood Sugar - enter your current blood sugar measurement

Cholesterol - enter your current cholesterol measurement

V02 Max(maximum oxygen consumption level) - Enter your V02 max

Deleting a Weigh In

Select a Weigh In from the Past Weigh In's list.  Press the Delete button.  The Weigh In will be deleted.

Viewing Past Weigh In's

The Past Weigh In's list displays your historical weigh in's.  You can select a past weight in by clicking on the date. You can use this information to view your progress.

Goals

You can set weigh in goals for all fields by entering your goals in the Goals column.  They are saved when you enter them.  You should set up goals as soon as possible as they help you to stay focused.


Viewing Daily Totals
Viewing Totals

From the Cross Trainer window, select  Totals from the Athlete menu or select the Totals button from the Toolbar.  The Totals Window will be displayed.

The Totals window summarizes your caloric consumption by comparing your calories consumed with your caloric expenditures.  It also compares your % of calories from protein, carbs and fat to the percentages that you selected in Athlete Information.

The Summary Box

The Summary box displays you BMR, your Current Weight, Calories Expended, Total Calories Expended, Total Caloric Intake and whether or not you had a caloric surplus.  It will indicate in pounds or kilograms your weight gain or loss for the day.  It will also give you an adjusted weight loss based on the percent of carbohydrates in your diet.

Adjusted Weight Loss/Gain

The Adjusted Weight Loss/Gain field is used to give you an adjusted weight loss/gain based on current dietary theory.   So use it as a more accurate weight guide or ignore it.

*Current dietary research indicates that even if you restrict your caloric intake, you will probably won't lose much weight, if you do it's probably mostly water.  In order to lose excess weight you must combine calor-ic restriction with fewer carbohydrates and more protein.  When you consume too many carbohydrates without protein as a balance, your body reacts by overproducing insulin to compensate for the excess glu-cose in your blood stream.  Insulin will strip this glucose out of your blood stream and store it as fat.  The insulin will also block your body's ability to burn stored fat as energy thus ensuring that you will gain weight.  And of course, as soon as the insulin has done its job, you will have too little glucose in your blood stream which will make you feel tired and hungry so how about more carbs?  Its a vicious cycle that causes us much grief.

*This is just theory and I have provided it here for your information only.

Date Select

Allows you to select the current day, month, year or date range for the total.

Start Date/End Date

Allows you to select a start date and an end date when date range is selected.


Viewing the Nutritional Summary
Viewing Graphs

From the Cross Trainer Window, select Graphs from the View menu or select the Graph button from the Toolbar.  The Nutritional Summary Window will be displayed.

The Nutritional Summary Window is used to display a history for each nutrient consumed.  This information is collected as you enter nutritional information on a daily basis.  Press the Close button to return to the Cross Trainer Window.

The Graph Box

The Graph Box allows you to select the graph to view.  First select the type of graph (nutrition, weights or daily information).  You can now select a graph to view with the Display List.  As soon as you select a graph display, the Cross Trainer will display that graph, allowing you to compare intake between days.

The  Date Range Box

The Date Range Box allows you to change the date range that the graph is displaying.  Pressing the Previous button will go backwards one week while pressing the Next button will go forwards by one week.

The  Print Button

The Print Button will do a quick print of the current graph.


Deleting Daily Information

From the Crosstrainer II main window, select Delete from the Edit Menu. The Delete window will be displayed.

The Delete window is used to delete information from the current day.  You can delete all the information for the current day or you can select Nutrition, Strength Training or Aerobic Training/Sports.

You can choose to delete information for the current day or for a range of dates.

When you have selected the information to delete, press the OK button.  The information will be deleted and you will be returned to the Crosstrainer II window.


Entering and Editing the Daily Log
Entering Daily Log Information

From the Crosstrainer II window select Daily Log from the View menu or select the Log button in the Toolbar.  The Daily Log View will be displayed.

The Daily Log allows you to track whatever information you are interested in tracking on a daily basis.  You can make notes about current conditions, your workout needs and/or any variables that you feel are necessary in your workout regimen.  You can also format this information with basic formatting that includes font selection, font size, bolding, italics, underlining, alignment and color.

The Calendar

The Calendar allows you to quickly select a day to view or edit.  The calendar will display the current month at startup.  The current date will be marked in white.  The scroll bar at the bottom of the calendar is used to change your month and year.  Press the arrows at each end of the scroll bar to change the month.  Press the space between the arrows on the scroll bar to change the year.

Entering Information

Use the Arrow Keys and/or the Mouse to position the cursor so that you can enter information using the keyboard.

Cut/Copy/Paste

Select text using the mouse and press the ctrl-x command to cut, ctrl-c to copy.  To paste the text position the cursor and press the ctrl-v command to paste the text into the log.

The Clear Button

The Clear button will clear your log information for the current day.

The Save Button

The Save button will save your log information for the current day.  The Crosstrainer II will auto save your information.  The Save button is included as a convenience.


Printing Reports

To print reports, select the Print option from the File menu.  This will display the Print Window.

The Print Options Box

The Print Options Box allows you to select a date or date range for your reports.  The Current Date option will allow you to print reports for the current date that has been selected with the Calendar.  The Date Range option will allow you to print reports for a range of dates.

The Reports Box

The Reports Box will allow you to select the reports that you would like to print.  Reports include Nutrition, Weight Training, Aerobic Training, Daily Totals and the Daily Log.

When you have selected the correct date(s) and the desired reports, press the OK button.  The Cross Trainer will print the selected reports.

Nutrients Selection

When printing nutrition reports, you sometimes have the option to choose the nutrients that you want to include in the report.

Add Nutrients

Select a nutrient from the Available Nutrients list and press the Add button.  The nutrient will be added to the Selected Nutrients List.

Remove Nutrients

Select a nutrient from the Selected Nutrients List and press the Remove button.  The nutrient will be removed from the Selected Nutrients list and added to the Available Nutrients list.


Athlete Sign In

When the Crosstrainer II is started, the User Sign In window will be displayed.  This window allows you to select from a list of existing athletes, to create a new athlete, to delete an existing athlete or to exit the Crosstrainer II.

Create a new athlete

Press the New button.  Confirm that you want to create a new user.  The Create Athlete window will be displayed.  Enter your name,  select your sex.  Press the next button.  Select your main reason for using the Crosstrainer II.  Press the finish button to create the new athlete.  The Crosstrainer II will display the Athlete Info window.  Enter the athlete's height and weight and press the OK button to complete the process.

Select an existing user

Locate the drop-down list and select an athlete from the list.  Press the OK button to continue.

Delete an existing user

Locate the drop-down list and select an athlete from the list.  Press the Delete button.  Confirm that you want to delete the selected athlete.  All athlete information will be permanently removed from the Crosstrainer II.


Progress Graphs

From the Crosstrainer II main window select  Progress Graphs... from the Athlete menu.  The Progress Graphs window will be displayed.  The Progress Graphs window displays graphs of your progress.  These graphs include Nutrition,  Aerobic Training & Sports, and Athlete Information.

Graph Style

Select the graph style.  Currently supports bar and line charts.

Type

Select the type of graph, includes Nutrition, Aerobic Training & Sports and Athlete Information.

Nutrition

Allows you to display  graphs of the various nutrients that have been consumed.

Aerobic Training/Sports

Allows you to display graphs of fields within the sports that you have participated in.

Athlete Information

Allows you to display graphs of measurements and fitness items recorded in the Weigh In window.

Prev Month/Next Month

Clicking on the Prev Month/Next Month buttons will scroll the graph one month foreward or one month backwards.

Print

The Print button will allow you to generate a hard copy of the graph.

Show Second Dataset

Selecting the show second dataset button will allow you to graph a second dataset with the first dataset.  This can be useful for comparing items.


Meal Management

From the Crosstrainer II main window, select Manage Meals from the Nutrition menu.  The  Manage Meals window will be displayed.

The Meal Management window allows you to create meals from foods.  This can help remove the tediousness of adding the same foods on different days.  Instead, you can create a meal by selecting several foods.  You can then add this meal to your daily information without having to locate each food.

Meal List

The Meal List displays the list of foods for a selected category.  Selecting a meal will display the meal detail which you can view, edit or delete.

New

Select the New button to clear the current Meal and to create a new meal.

Save

Select the Save button to add or update a meal.

Delete

Select Delete to remove the current meal from the Crosstrainer II.

Meal Information

Meal Name

Enter the name for the meal.

Meal Category

Select the category for the meal.

Foods List

The Foods List will display a list of the foods that are included in the selected meal along with their nutrients.

Search For

Enter a food name or part of a food name to search for.

Find Button

Press the Find button to search for the foods that match the search for field.

Add Food

Select the Add Food button to add a food to the current meal.

Update Food

Select the Update Food button to update the selected food with a new amount or food measure

Delete Food

Select the Delete food button to remove the selected food item from the current meal.


Recipe Book

From the Crosstrainer II main window, select Recipe Book from the Nutrition menu.  The Recipe Book window will be displayed.

The Recipe Book allows you to create and manage Recipes.  You can enter your own recipes and view their nutrition-al content or you can choose from the recipes that we have entered.  You will also be able to connect to our web site to download and trade recipes with other Crosstrainer II users.

Recipe Groups

The Recipe Groups dropdown list displays the list of recipe categories.  Selecting a recipe category  will display the recipes that have been created in that category.

Recipe List

The Recipe List  displays the list of recipes in the selected category.  Selecting a recipe will display the ingredients and instructions for that recipe.

Recipe Info

Recipe Info allows you to edit or add a recipe to the selected category.

Name - the name of the recipe

Source - the source of the recipe

Serves/Yields - the number of people the recipe serves or the number of items the recipe yields.

New Recipe

Select the New Recipe button to create a new recipe for the selected recipe category

Save Recipe

Select Save Recipe to save any changes to a recipe

Delete Recipe

Select Delete Recipe to remove the recipe from the Crosstrainer II.

Ingredients List

The Ingredients List  displays the list of ingredients in the selected recipe.

Add Ingredient

The Add Ingredient Box is used to add an ingredient to the selected recipe.  It includes the following:

Search For - enter a food name to search for and press the Find button.

Ingredient Dropdown List - select an ingredient or locate an ingredient with the find foods window

Amount - enter the amount using decimals ro whole numbers for correct nutrient information

Measure - select a measure if different from the default

Preparation - enter preparation instructions for the recipe ingredient

Add

Selecting the Add button will add the selected ingredient to the current recipe.

Update

Selecting the Update button will save any changes to an ingredient in a recipe.  Select an ingredient from the list, make necessary changes and then select update to continue.

Delete

Selecting the Remove button will remove the selected ingredient from the recipe.

Instructions

Selecting the Instructions tab will allow you to view or edit the instructions for the selected recipe.  Each recipe can have instructions that can be ordered as you like.

Add - Add an instruction to the recipe

Edit - Edit the selected instruction

Delete - Remove the selected instruction

Up - Move the selected instruction up in the list

Down - Move the selected instruction down in the list

Paper View

Selecting Paper View will assemble the recipe into a plain paper style view that will be displayed using the Crosstrainer's built in HTML viewer.   You can then choose to Print the paper view or to save the recipe as an HTML document that you can share with your family or friends.  You can also choose to upload the recipe to the Crosstrainer II web site to share the recipe with other Crosstrainer users.

Calculator

Selecting the Calculator button will display the Calculator.


Scheduling Foods/Meals/Recipies
Scheduling Foods/Meals/Recipes

From the Crosstrainer II main window, select Schedule Foods/Meals/Recipes...  from the Nutrition menu.  The Schedule window will be displayed.

The Schedule window allows you to schedule foods, meals or recipes to selected days.  It is very useful if you like to pre-schedule your meals.

Foods

To schedule a food click on the Foods tab.  To schedule a food click on the day on the calendar.  When the food is scheduled the day will show a green background color on the calendar.  To unschedule a food, click on the colored day;  the food will be unscheduled from that day.

Meals

To schedule a meal click on the Meals tab.  To schedule a meal click on the day on the calendar.  When the meal is scheduled the day will show a green background color on the calendar.  To unschedule a meal, click on the colored day;  the meal will be unscheduled from that day and the background color will return to original background color.

Recipes

To schedule a recipe click on the Recipes tab.  To schedule a recipe click on the day on the calendar.  When the recipe is scheduled the day will show a green background color on the calendar.  To unschedule a recipe, click on the colored day;  the recipe will be unscheduled from that day and the background color will return to the original background color.


Find Foods

From the Nutrition menu select the Find Foods... menu or from the Nutrition window press the Find... button when it is enabled.  The Find Foods window will be displayed.

The Find Foods window allows you to quickly locate foods using a powerfull search capability.

Search for

Enter a partial or complete word to search for.  Pressing the Search button will display a list of matches.

Category

Select a food category to only search this category.

Options

Search Left	Search for a match starting at the left side of the characters.

Search Both	Search for any matching characters

None	Don't search by either method.

Result List

Displays the list of search results.  Select an item from the list and press the Add button to add the Food to the current meal or to the current recipe.

Food Graph

Click and drag the bar graphs to select a food that has more or less of its calories from protein, carbs and/or fat than the graph indicated.


Manging Cross Training Exercises
Managing Cross Training Exercises

From the Crosstrainer II main window, select Manage Cross Training Exercises... from the Strength Training menu.  The Manage Cross Training Exercises... window will be displayed.

The Manage Cross Training Exercises window allows you to associate exercises with different sports.  When you create a workout the Crosstrainer will include these exercises in the workout by default.

Sports List

The Sports List contains a list of all the sports included in the Crosstrainer II.  Select a sport to view the associated exercises.

Cross Training Box

The Cross Training Box contains a list of all the exercises associated with the selected sport and a list of all the exercises available for association.

Selected Exercises

Displays a list of all the exercises associated with the selected sport.

Availible Exercises

Displays a list of all the exercises available to be associated with the selected sport.

Add Button

Select an exercise from the Available Exercises list and press the Add button.  The exercise will be transferred to the Selected Exercises List.

Remove Button

Select an exercise from the Selected Exercises list and press the Remove button.  The exercise will be transferred to the Available Exercises list.

Save Button

Press the Save button to save your changes.


Data Link

From the Crosstrainer II menu select the DataLink menu.

The Datalink menu is designed to be used with a variety of devices.  These devices include Palm PC's, Smart Watches, Heart Rate Monitors and various training devices.  We are developing several add-on modules some of which will include interfaces to these devices.  For example, we are creating a Windows CE version of the Crosstrainer II that will allow you to take your workouts with you, complete them and upload the information back into the Crosstrainer II.

Send Data to Ironman Watch

We chose the Ironman Watch as a testbed for the device link concept.  The Ironman watch is a very simple device that allows you to store several pieces of information that may help you manage interval type training.  Even though the functionality of the watch is quite simple, we feel that it will be getting more intelligent and comprehensive in the future.

Timers

Select or create a set of timers to upload to your watch.  These timers include a description, the time and an event to do after the timer completes such as start the next timer.

Chronos

Choose a chrono event and enter a description and the number of laps.

Phone Numbers

Enter contact names and phone numbers.  We included phone numbers because they happen to take up the same memory as Timers and Chronos and if you don't re-upload them they will get erased from the watch.


Database Utilities

From the Crosstrainer II main window select Database Utilities from the File menu.  The Compact database options will be presented.

The Crosstrainer II uses a relational database engine to store all information.  Over time these files can get quite large and so we included a compact feature to compact the databases into smaller files.

Compact User Database

User data is stored in a database called 'User.mdb'.  This file will be compacted when you select Compact User Database.

Compact Main Database

All other Crosstrainer II data is stored in a database called 'xtrain.mdb'.  This file will be compacted when you select Compact Main Database.

Backing Up Data

You can back up your data by making copies of these two files.  Your daily information and settings is contained in the user.mdb file.  All other information is stored in the xtrain.mdb.

Sharing Data Between Two Computers

You can share your data between two computers by copying your user.mdb file between the two machines.  Make sure that you are no overwriting previously saved information.  It is up to you to know what information you last saved on which machine.


Training Plans

Coming Soon...

The first add-on module for the Crosstrainer II is the Training Plan module.  This module is very useful if you are into serious training.  It works using a weekly progression to which you can combine aerobic training, strength training plyometrics, agility and balance drills and of course your own activities.

You can choose from a selection of pre-built training plans, adapt a plan to suit your own needs or create your own from scratch.

Built in coaching functions allow you to modify training parameters to ensure that training plans evolve and that training goals are met over time.


Web Browser
Innovative Logic Web Site

From the Crosstrainer II main window select Innovative Logic Web Site from the Help Menu.

If you have an active internet connection, the Web Browser will locate and load the Innovative Logic web site.  This option will allow you to check for program updates, participate in our discussion boards, trade recipes and aerobic templates and browse some of the resources available at our site.

Our web site is located at www.innovativelogic.com/crosstrainer

Connection Options

Use the Options window to setup your internet connection if you access the internet using a proxy server.