Workout tracker and training log
Log your workouts in a couple of taps — Fitaline counts the calories you burn, shows the load on each muscle and tells you which muscle groups are ready for your next session.
What you can log
- Strength exercises — sets, reps and weight. Bodyweight exercises such as push-ups, pull-ups and squats use your body weight.
- Cardio — running, cycling, swimming and more: by time or by distance.
- Walking and steps — your daily step total from a fitness band or phone, or a separate walk. Step calories are based on your stride length (which depends on your height) and your weight.
- Training style — which muscle fiber type you trained: slow-twitch (Type I) or fast-twitch (Type IIa and IIx).
The form only shows the fields you need: time and distance for a run, sets, reps and weight for a bench press. Repeat a set with one tap, and keep your frequent exercises at hand in Quick picks. Missing an exercise? Create your own.
How many calories a workout burns
Energy burned is calculated from the exercise’s metabolic equivalent (MET), your weight and the time under load. For strength exercises, the difficulty of the set relative to your best result also counts — based on your one-rep max estimated with the Epley formula.
After strength training your body keeps spending extra energy for several hours as it recovers — this is EPOC, or the “afterburn”. Fitaline shows it separately and adds it to the day’s total. Walking and light cardio have no meaningful afterburn, and the app doesn’t make one up.
Muscle recovery map
Every exercise loads several muscle groups in different proportions. Fitaline tracks the recovery of each group separately and by fiber type: slow-twitch fibers usually need about a day and a half, fast oxidative fibers about three days, and after maximal efforts recovery takes up to five days.
The body map on the Activity screen shows which muscles are still recovering and which are ready for work, and suggests a recommended activity for today. That makes it easier not to overload the same muscles and not to skip others.
Workout programs
The Plan section has a catalog of ready-made programs and a builder for your own. Programs follow the method of Professor Viktor Seluyanov: different muscle fiber types are trained in different ways, with a training cycle map and a checklist for every day. Checklist marks go straight into your activity log, and you see the course progress in numbers.
Progress and motivation
- Trainer reports in your Feed — a review of your weekly load and how far you are behind the plan.
- Personal goals with automatic tracking: steps, workouts, calories burned.
- Challenges with friends and the weekly “Movement Is Life” league with a leaderboard.
- Walking records: best pace, most steps and kilometers in a day.
Workouts are linked to nutrition: calories burned are added to your daily goal in the food diary, and the glycemic load limit is softer after training. For how to train for muscle growth, read “How to build muscle”.
Frequently asked questions
Why use a workout tracker instead of notes on my phone?
Entries in Fitaline turn into numbers right away: calories burned, load on each muscle, recovery and weekly progress. With notes you would have to calculate all of that by hand.
Can I log home workouts without equipment?
Yes. Bodyweight exercises such as push-ups, squats, pull-ups and planks are calculated using your body weight.
How are steps counted?
Enter your daily step total from a fitness band or phone, or a separate walk. Calories are based on your stride length, which depends on your height, and on your weight.
What are slow-twitch and fast-twitch fibers?
Slow-twitch (Type I) fibers are responsible for endurance, fast-twitch (Type IIa and IIx) for strength and power. They are trained in different ways and need different time to recover, so Fitaline tracks them separately.
How much does the workout tracker cost?
The workout log, the recovery map and the programs are all available on the free plan.
Sources
- Ainsworth B. E. et al. 2011 Compendium of Physical Activities: a second update of codes and MET values. Med Sci Sports Exerc. 2011;43(8):1575–1581.
- LaForgia J., Withers R. T., Gore C. J. Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. J Sports Sci. 2006;24(12):1247–1264.