Welcome! With a little effort you can have a big effect
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1 Pausit version 1.9 User Guide Welcome! Copyright 2014 Pausit AB medföljer programvaran Pausit With a little effort you can have a big effect Life today, both at work and play, demands a constant fast pace, efficiency and competition. A bit of variety, plus time to recuperate, are vital for both body and soul. Niklas Palmér, MD List of contents With a little effort you can have a big effect... 1 Introduction to the programme... 2 How to use the programme... 2 The exercise window... 3 Menu buttons in the exercise window... 3 Time axis... 4 Sound signals during an exercise... 4 Icons in the form of arrows during an exercise... 4 The trainer rotates... 4 The various types of exercise... 5 Dealing with particular problems... 5 Settings options in detail... 6 Tab - Info... 6 Tab - Times... 7 Exercises tab... 8 Tab Removed exercises... 8 Tab - appearance... 9 Installation Uninstallation Contact information... 13
2 Introduction to the programme The Pausit programme has been devised for a variety of users who feel that during the working day they need a bit of exercise for their well-being. This User Guide describes the commonest ways of using the programme, but most of them can be configured with settings that precisely suit you and your needs. See the section Settings options in detail further on in this guide for more detailed descriptions. For installation instructions see the section Installation on page 11. How to use the programme The programme displays exercises at the times you have set in the system. When it s time to do an exercise your trainer will appear on the screen, stop and wait for you to click on Yes, Later or Skip. At all times you can continue working. The computer s focus will remain in the application you are currently using. The trainer will appear in the bottom right corner of the screen and suggest it is time for an exercise. If you select Later the trainer will stay in place and wait for you to complete whatever work you are currently doing. When it is convenient to do some training, click on Yes and the exercise will start. If you select Skip the session and the trainer will reappear at the next scheduled exercise time. If the trainer is displayed while you are not at your desk or place of work, it will remain and wait for 20 minutes. It will then disappear and will be redisplayed at the next scheduled session. Once the training starts the exercise window will be displayed on the screen. Pausit Användarmanual version copyright Pausit AB
3 The exercise window You can at any stage in the training use the menu button to alter your settings. Menu buttons in the exercise window Dealing with particular problems See the section on Dealing with particular problems further on in this manual. Descriptive text As well as the animated figure of the trainer there is also the descriptive text describing how the exercise is done. Marking Clicking on this menu option displays a red marker in the stretching exercises frame showing which muscle groups the exercise is focusing on. The aim is to confirm that the exercise is being done in the right way. Settings This is where all the programme settings are made. See the section Settings options in detail for a detailed description. Delete an exercise Clicking on this button during an exercise interrupts the exercise. It is also removed from the exercises that the programme will use in future. To reactivate the exercise see the section Settings options in detail further on in this guide. Pausit Användarmanual version copyright Pausit AB
4 Time axis At the bottom of the exercise window the time axis fills up with blue in order to indicate the time remaining in the training session and exercise. One exercise ends and another one starts at the vertical bars on the time axis. Pressing the pause button to the left will temporarily pause the exercise. Sound signals during an exercise In exercises where it is difficult to follow the trainer on the screen a short sound signal indicates that the exercise has ended. Icons in the form of arrows during an exercise For push exercises, the push involved in the exercise is illustrated with the help of easily understood arrows. The trainer demonstrates a push exercise. The arrow shows the push to be applied and in which direction. The trainer rotates In some exercises, the camera circles round the trainer in order to display the exercise from several different angles. The aim is to provide the best possible instructions about doing the exercise. Example of an exercise where the camera rotates around the trainer. Pausit Användarmanual version copyright Pausit AB
5 The various types of exercise The exercises are grouped into 8 groups so that you as a user of the programme can work out which exercises you want for training. The groups are: neck, shoulder, chest, lumbar region, hands/arms, hips, feet and balance. In addition to that, the exercises are split into sitting and standing ones. Here to users can choose. See the section Settings options in detail. Dealing with particular problems By placing a marker on the trainer to indicate which part of the body you have trouble with, suitable exercises will be selected. The aim is to make it easy and effective for you to train and stretch the muscles and joints in your problem areas. Moving the mouse over the trainer will highlight various areas. In the picture above the shoulders are being selected by clicking with the mouse. In all, there are twelve problem areas that have been identified and are supported by the programme. These are: the neck, shoulders, elbows, hands, chest/back, lumbar region, pelvis, hips, outer hips, knees, lower legs and feet. Tip! Remember to vary your exercises. Sometimes it may be stiffness in other parts of the body that make you compensate, resulting in painful strains. Varying the exercises will help you to identify that sort of stiffness. Pausit Användarmanual version copyright Pausit AB
6 Settings options in detail Below we describe all the settings options in the programme, tab by tab. The settings can be reached either from the settings button in the exercise window, or by clicking with the right mouse button on the Pausit icon down to the right in the taskbar. Tab - Info Under the info tab are displayed the total number of training sessions you have had, and how long until the next training session. There is also a high level summary of the settings you have made in the programme. Tip If you want to know how much time there is until the next exercise, you do not need to go into Settings it is enough to position your mouse above the Pausit icon in the taskbar to the bottom right of the screen. Pausit Användarmanual version copyright Pausit AB
7 Tab - Times Under the Times tab you can schedule your training sessions. A simple timing setting would involve dividing up the chosen number of exercises per day using the model below, during the normal office hours weekdays 8am-5pm. With scheduled timing sessions you can set your own times when it is convenient for you to train. Tip Bear in mind that it is not how many exercises you do in a single day that matters but an appropriate number of exercises that interrupt sedentary periods each day. That is what does you the most good. Number of exercises Times 1 14: :00 14: :00 14:00 16:00 4 9:00 11:00 14:00 16:00 5 9:00 11:00 14:00 15:45 16:30 6 8:45 10:45 11:30 13:30 14:30 16:00 7 8:45 10:45 11:30 13:30 14:30 15:45 16:30 8 8:30 9:00 10:45 11:30 13:30 14:30 15:45 16:30 Pausit Användarmanual version copyright Pausit AB
8 Exercises tab By setting the Number of exercises per session you determine how many exercises should be included in each training session. In Repetitions per exercise you can determine how many repetitions the trainer will make in each exercise. The default setting is Medium. By checking or unchecking the checkboxes Sitting or Standing you can tell the programme to run only the seated exercises, standing exercises or both standing and seated. The default setting is that both options are checked, as that gives the most varied training. The check boxes in the lower list will activate or deactivate individual groups of exercises. The default setting is all groups, as that provides the most varied training. Tip Bear in mind that it is not how many exercises you do on a single day that matters but an appropriate number of exercises that interrupt sedentary periods each and every day. That is what does you the most good. Tab Removed exercises The exercises that you have chosen to deactivate using the Remove button in the exercise window are listed here so that you can reactivate exercises by clearing the appropriate checkbox (using the spacebar). Pausit Användarmanual version copyright Pausit AB
9 Tab - appearance The final tab is Appearance where you can choose between a male or female trainer. Do this by checking the box Male trainer or Female trainer. Miscellaneous Under Miscellaneous there are settings to be used when you want to run the programme in Full screen mode, or want to start the exercises automatically. Display exercises in Full screen mode is used when you want to see the exercise window filling the entire screen. By checking the box Start the exercises without asking the exercises will start automatically at the pre-set times. The Up and Down arrows enable you to select a 5-60 second Countdown before the exercises Start. Languages Here you can select a language Swedish, English or Norwegian. Pausit Användarmanual version copyright Pausit AB
10 Installation This installation is based on an installation from a USB memor y stick. Depending on how the installation has been configured, it can also be started from a central server. Contact your computer administrator for details of the search path. Connect the USB memory stick to the computer s USB port. Open My computer using the Start button. Open the external disk called PAUSIT. To start installing the program, double-click on Setup. Once the installation program has started, the Welcome window is displayed. Click on Next to move to the next window. Read the licence agreement, approve the agreement and click on Next. Enter your name and company and click on Next. Pausit Användarmanual version copyright Pausit AB
11 Select the installation folder where the programme is to be installed. The default value has already been entered, namely C:\Program\Pausit or C:\Program Files\Pausit depending on the version of Windows and the language used by Windows. Click on Amend if you want to select another installation folder and do not want to install in the preselected folder. Click on Next to continue. Select the folder where the shortcuts to the programme are to be installed. Pausit has been preselected, and that creates the menu folder called Pausit with the shortcuts to the programme. If you select Make shortcuts available to all users (default value), then all users who log in to the computer will have access to the shortcuts and can use Pausit. Installing shortcuts only for existing users means that shortcuts are only set up under the user profile currently using the computer. Click on Next to continue the installation. Pausit s Installation programme now has all the information it needs and is ready to start installing the main programme. Click on Next to start the installation. Once the files have been installed the programme is ready for use. Click on Finish to finish the installation programme. Pausit Användarmanual version copyright Pausit AB
12 Uninstallation Before being uninstalled the programme must be closed down. Click with the right-hand mouse button on the Pausit icon on the Windows taskbar and select Finish. Confirm by selecting Yes in the subsequent check question. The uninstallation can then be started in 2 ways: - Via the Control Panel Either by using Windows Control Panel and the option Add or Remove Programs (Windows XP) or Uninstall Programs (Windows Vista). - Via the Windows menu option In the same folder as in the programme s shortcuts there is a menu option Pausit Uninstallation. Selecting that menu option will start the uninstallation. Pausit Uninstallation starts and one window is displayed. Click on Cancel to stop the uninstallation. To continue with the uninstallation select Next. The uninstallation is complete and the programme has been removed. Select Finish to close the window. Pausit Användarmanual version copyright Pausit AB
13 Contact information Questions of a support nature are best sent by to support@pausit.se The Pausit team welcomes points of view about the programme and its exercises. Pausit AB Älvtomtagatan 14, 2 tr ÖREBRO, Sweden tel: +46 (0) info@pausit.se Pausit AB Älvtomtagatan 14, 2 tr ÖREBRO Sweden telefon info@pausit.se Pausit Användarmanual version copyright Pausit AB
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