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User Guide

Welcome to our web app! This guide will help you navigate and make the most of the features available to you. Below, you'll find instructions on how to use various sections of the app:

Free Tools

In the Free Tools section, you have access to several calculators and timers that can help you in your fitness journey. Here's how to use them:

• RMR Calculator: Enter your details such as age, weight, height, and gender to calculate your Resting Metabolic Rate, which indicates the calories your body needs at rest.
• METs Calculator: Select an activity from the list, input the duration of the activity, and the calculator will show you the calories burned based on the Metabolic Equivalent of Task (METs).
• 1RM Calculator: Input the weight you can lift and the number of repetitions to find out your One-Rep Max, which is the maximum weight you can lift for one repetition.
• Lean Body Mass Calculator: Provide your weight and body fat percentage to calculate your lean body mass, which is your weight minus the weight of your body fat.
• Countdown Timer: Use this timer to set countdown intervals for various exercises. Simply input the time and start the countdown.
• HIIT Timer: This tool allows you to set high-intensity interval training sessions. Set the work and rest intervals to begin your HIIT workout.
• Sample HIIT Workout: Follow a pre-designed HIIT workout to get started with interval training. This is great for beginners looking for a structured workout.
• Stopwatch: Use the stopwatch to time your exercises with precision. Start, stop, and reset the timer as needed.

Premium Tools

The Premium Tools section is available exclusively to premium members. To access these tools, you need to upgrade your membership. Here are some of the premium tools available:

• Target Weight Calculator: Calculate your target weight based on your current weight, body composition, and fitness goals.
• Advanced BMI Calculator: Get a more accurate Body Mass Index calculation with advanced options, considering factors like age and muscle mass.
• Resistance Bike Intervals: Set up resistance bike interval workouts with customizable warm-up and cool-down periods.

For more information on becoming a premium member, visit our Membership Information page.

Account Management

Managing your account is easy. Here are some steps to help you:

• Update Profile: Go to the Edit Profile page to update your personal information, such as your name, email, and password.
• View Membership Status: Check your membership level and renewal date on the Membership Status page.
• Contact Support: If you have any issues or need assistance, visit our Support page to get in touch with our support team.

Using the Dashboard

The dashboard is your central hub for accessing all the features and tools available to you. Here are some tips on navigating the dashboard:

• Quick Access: Use the navigation menu to quickly access different sections like Free Tools, Premium Tools, and Account Management.
• Notifications: Check for any important notifications or updates from the dashboard.
• Recent Activity: View your recent activities and usage of tools directly from the dashboard.

If you have any further questions or need more detailed instructions, feel free to reach out to our support team or refer to the detailed guides provided in each section.

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