1. Why should I exercise?
Exercise is the new age miracle.
2. What is the right exercise for me?
Please take our assessment we have on the S10.Fit website. This will help us better in choosing the right exercises for you.
3. How do i overcome barriers to exercise?
There are lots of reasons for us to not exercise. The key to a good exercise routine is setting a more realistic fitness goal for you, choosing the activities that you like to do and asking your friends and family members for the support when you need it. Here’s a list of some common reasons with our ways to overcome them.
A. I do not have time to exercise, there are other priorities, lot of changes in routine
You can now use your time efficiently with our autonomous virtual robot trainers and workout at your convenient time in the pace of your choice more confidently.
B. Exercise is boring. I avoid gym as I need privacy to workout
Make your daily exercise routine interesting with the choice of virtual location. You can also play music that suits your mood and workout. You can invite friends to support you. And most importantly do programs linked to what motivates you.
C. I have not done exercise. I have failed before so I am not confident about it
You can reduce your resistance with context sensitive support which we offer beginners which will help you in overcoming barriers to exercise.
D. I do not enjoy exercise. Prefer relaxing
Our app is built on the Unity platform using game thinking and game mechanics to motivate users like you to focus, stick to schedules and inculcate healthy habits. By showing you the results you can recognise the improvements you need to make.
4. How is this program better than others?
Our app and fitness program is based on the findings from our Sports Medicine and High Performance Centre over the last 4 years. So we can guarantee results if you put in dedication and hard work.
5. How does it work?
Our app works in 4 levels – Pilgrims to the Athletic level. Our workouts and exercise is based on the self-assessment that you’ve taken. We aim to make you self-reliant with the goals that you’ve set. Our health coaches will guide you through the process once you sign up with us.
6. How do I know I am improving towards my goal?
There a number of indicators to see your progress as you go on with our programs. These details will be shown in the “My dashboard” section of the app. Your progress, fitness, health and weight are monitored in real-time over a period of time and visualisation is provided to understand how well you are on track to achieve your goals.
7. What are the risks?
There are quite literally no risks involved. All our exercises and workouts have a solid sports medicine backing so that you will not strain yourself or injure yourself. In our app the workout always starts with a warm up session and ends with a cool down session.
8. What does it takes to succeed in this program?
You have a greater percentage to succeed in this program if you focus first on the “regular” component, rather than on the “exercise” component of “regular exercise”. Be committed to the program you choose and follow the plan diligently. Our program is a scientifically designed to help you achieve success.
9. What are the disadvantages? How do I overcome them?
You will have to make some personal sacrifices, show your commitment, be confident and stay on course in spite of setbacks which is naturally expected for you to succeed in anything. You should concentrate on understanding and influencing the “restraint forces”. Only then can you work with your “enabling forces” to implement a change in your lifestyle.
It’s simple if you put your hard work into this program you can reap the benefits if not you know what will happen. We don’t have to tell you!
10. How do I start?
It’s simple! By subscribing to our program and taking the assessment you find on our website.
11. What would happen if I fail?
There is no such thing as failure when you exercise. Always remember some exercise is better that no exercise. You will be in a better place than where you were earlier.
1. What is this program?
Our program is designed from scratch for beginners to experienced sports persons. It is a long term program with 4 stages. You are currently in stage 2 of 4 stages - Prima plus, you have 2 more stages to go.
2. Why am in stage 2?
Based on the assessment you took, you have been sedentary /moderately sedentary / active /very active life style. The safe starting point according to the program methodology is stage 1-2-3-4.
3. How difficult is it?
The work load of each workout is balanced. For the beginner, it provides an easy, gradual entry into the world of regular exercise, which in terms of graduated time and effort, is as painless as possible.
4. Will I feel any pain?
Your training schedules are setup with hard to easy rotation from day to day and over time. We endure over training is avoided and regular rests are scheduled.
5. How do I know I am exerting at the right intensity?
Based on the assessment of each person the number of days of exercise, the duration, the frequency and intensity of the exercise for the person is determined. The exercise intensity, interval and progression are scientifically spaced to ensure that it matches the physical activity capacity of the user.
6. When do I exercise?
Early morning before 7 a.m. or before you start your day is the preferred time for exercise.
7. What all pre requisites I need for the exercise?
An exercise mat is the only thing you need to exercise.
8. When should I eat before and after exercise?
You should ideally eat 2 hours before and 1 hour after exercising.
9. Where do I keep my mobile phone?
Keep your mobile phones in a holder 3 to 6 feet above the ground facing towards you. Place the mat at a distance of 4 feet from your mobile phone.
10. Can I connect the program on the TV?
Yes you can. It can be done through chrome cast.
11. What is stage and level mean?
The program is for 52 weeks with 4 stages and each stage will have 12 levels.
12. How do I overcome restraining forces?
As expected out of any success, personal sacrifices, commitment, staying course in spite of setbacks and being confident is essential. Concentrate on understanding and influencing the “restraint forces”. Only then can you work with your “enabling forces” to implement the change in lifestyle.
13. What responsibly and self-discipline do I need?
Set aside the time for exercise and commit to a regular exercise. You can start by exercising for 30 - 40 minutes a day for 3 days a week.
14. I am not confident I will be able to do it.
You can learn from the FitBot trainer the right way to do an exercise.
15. Help screen
Help screen is always available on the side of the screen. You can ask a question or see the FAQ or go to the forum for support or ask S10 specialists for support.
16. Special condition guidelines
If you fall under any of the following please consult your doctor before working out.
1. Can I drink water during exercise?
Yes, just wet your tongue to quench your thirst. Do not drink a lot of water while you exercise.
2. Do I need any equipment to work out?
All the exercises are based on functional concepts and makes use of every day movements for exercising. Our exercise program ensures that all your muscles are activated. You do not need any equipment. You will only need weights from stage 3.
3. Should I necessarily move to the next level?
Once you complete a level, you are given an option to proceed to the next level or maintain the same level.
4. How do challenges get scheduled?
Each level has 1 challenge that you should complete. You need to complete 12 challenges to complete your training.
5. Practise to perfection
Visualise the exercise before you do it. Preview the workout schedule and rehearse to eliminate fear and greatly increase the chance of success. You can preview against each activity to preview that exercise.
6. How is the exercise effort measured?
Exercise units measured as MET points. Every time a day’s work out is completed you earn met points.
7. How is each exercise session planned?
Each exercise session includes a stretch-up, warm-up period, main exercise phase, a cool-down period and stretch down.
8. How do I know if I am over working?
9. What are the elements of the days todays work out?
Each day’s work out has 4 modules – stretch-up, warm-up, main exercise, warm down and stretch down. Each module has many activities. Each activity of the day’s work out has number of sets that activity has to be done, how many counts in each set and the time within which each set has to be completed.
10. How do I see the dates I need to exercise and which dates I can rest?
The calendar gives you a bird’s eye view to schedule. You can view your workout and plan your rest day accordingly.
11. How do I ensure that I do not forget my schedule?
Notifications are sent every day with your daily activity.
1. What are basic guidelines of eating habits?
Eating in moderation and only when hungry is the way to prolong life. It is important to eat food that agrees with your system. Food is best when its consumed fresh and not stored or biochemically, structurally and genetically changed. While processed foods are considered modern, they are not identified with human body enzyme system. It is best to avoid processed foods.
2. How is nutrition for the day arrived?
The nutrition for the day is arrived after taking into account the BMR, the goal and the likely activities for the day.
3. How is the nutrition for the day split between each meal?
early morning 5%, Breakfast 25%,brunch 5%,lunch 25%,snacks 15%, dinner 20 %and before bed 5%.
4. What is the right time to have meal?
You can have your breakfast 1 hour after your exercise and 12 hour after dinner. You can have a snack around 10.30 am and lunch by 12.30. You can have an evening snack around 5 pm and dinner by 8 pm or 2 hours before sleep.
5. What is a healthy nutrients pattern arrived?
A healthy eating pattern includes a balanced mix of
6. What has to be avoided in food?
7. What is the allowed alcohol quantity?
If you are planning to consume alcohol, it should be consumed in moderation, which means up to one drink per day for women and up to two drinks per day for men. Alcohol must be consumed only by adults of legal drinking age.
8. How much water should you drink per day?
You should drink water adequately; when you are feeling thirsty it means you are dehydrated. Try to drink at least 8 glasses of water on a daily basis.
9. What are recommended fats for consumption?
Essential dietary fats - These are PUFA (Poly-unsaturated fats containing omega 6 and omega 3 oils:
10. What caution should I exert on consuming fat?
Deep frying that turns brown may induce cancer and is best avoided. If you need deep frying always use butter, coconut, ground nut oil or palm oil. Cooking oil should be natural, cold pressed and stored in cool place. Keep oil in an opaque container kept closed from exposure to air, light and heat to avoid getting spoilt.
Try your best to avoid: Fried items, baked items, confectionaries, candy and ice creams contains trans-fat. Trans-fats are formed when unsaturated fats are heated and hydrogenated. These are best avoided as it increases bad LDL cholesterol and reduced good HDL.
11. What are recommended carbohydrates for consumption?
It is recommended that approximately 45 to 65% of calorie intake to be from carbs. Limit the carbs from grains to 15%. Carbohydrates are main source of energy and provide 4 calories per gram. Some of the common sources are
12. Things to consider while consuming carbohydrates
Remember grain based high carb diets causes’ fat storage. Refined sugar makes blood glucose rise and fall and also induce carb craving. This indirectly causes an increased appetite. Carbs and starches act as a bully by blocking the body from burning fat for energy needs. Try and avoid refined grains and polished grains too.
13. What are recommended tips for protein consumption?
Proteins are called the building blocks of the body. Your daily calorie intake should consist of 10 to 25% of protein. Proteins are made up of essential and non-essential amino acid which is required for enzymes and hormone activity of the body. A daily intake of 0.8 to 1.2 grams for every 1 kg of a person weight is recommended. Proteins provide 4 calories per gram. Some of the sources are
14. Things to consider while consuming proteins
100 grams of chicken or lentils will have only 30 to 35% of protein. It’s not just muscles that need protein, it is essential for healthy skin and hair too. A high protein diet is the key to gaining muscle mass and size.
15. What are the recommended fruits and vegetable for daily intake?
Fruits and vegetable are good sources of micronutrients like vitamins, minerals and antioxidants. Their recommended intake and benefits
16. How do you measure serving size of fruits and vegetables?
It’s simple! Always remember that the serving size for fruits and vegetables is about 113 or 170 grams. However, measurements for one serving can differ depending on the food, such as: 1 cup of raw or cooked fruits and vegetables.
17. How do you measure calories of grains?
For grains 28.3 grams is equal to 1/2 cup cooked rice, pasta or cereal; 1 ounce dry pasta or rice; 1 medium slice bread; 1 ounce ready to eat cereal.
18. How do you measure calories of Dairy?
For dairy 1 cup equivalent is 1 cup milk, yogurt or fortified soy milk; 1.5 ounces of natural cheese such as cheddar cheese or 2 ounces of processed cheese.
19. How do you measure calories of proteins?
For foods with protein, 30 grams of protein is 100 grams lean, poultry meat, 1 egg, 1/4 cup cooked beans or tofu, 1 table spoon peanut butter, 1/2 ounce nuts or seeds.
20. How do I choose the food for the day?
If you want to plan your breakfast,
21. How do I track the calorie consumption?
Our program assumes that the food you have planned is consumed by you. You can update it till the end of day. Once the day is over, the food you have consumed will be converted to the days nutrition consumption.
1. What do these icons mean?
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