Getting Started with Ability Fix

- Fundamentally all exercises are aquatic movements designed to improve strength, flexibility, and cardiovascular fitness.
- Every exercise is organized by what we call Ability Level rather than traditional difficulty ratings. This isn't just about how hard something is - it's about finding the perfect match for your unique situation. Your Ability Level takes into account your physical mobility and current fitness level.
-- Think of it this way: a Level 3 exercise isn't necessarily "easier" than a Level 5 - it's just designed for someone with different physical capabilities or goals. This personalized approach ensures you're always working at the right intensity for where you are in your fitness journey, making every workout both safe and effective for your specific needs without needing to mentally compensate for instructions that are too difficult or too easy for you.
- You can filter exercises based on your preferences and Ability Level to find the perfect workout for you by tapping on the slider hamburger icon at the top of a list and sort them by tapping on the hamburger icon with arrows.
- You can access all the information about each exercise by tapping in the green (i) or "More Information" icon wherever you see it.

Each exercise in our library comes with a short instructional video that shows you exactly how to perform the movement safely and effectively. We recommend watching these videos before attempting any new exercise to ensure proper form and maximize benefits.

Most exercises include a metronome beat to help you maintain proper rhythm and timing that is essential to doing the exercise at your Ability Level. Listen for this beat to keep your exercise groove consistent. If you don't hear a beat, those exercises require sustained movements that flow more like a dance or ballet routine.
- Special Note All water exercise movements are subject to the laws of water physics. This means that the force of movement ie. speed, and the size of the object ie. your hand or equipment you are holding, will affect the outcome of the exercise. If you are doing an exercise that uses a metronome beat, it is important to follow the beat to ensure you are doing the exercise at the correct speed and force for your Ability Level.

- Audio Mode: Perfect when you want to do your workout in the middle of the pool, or at varying depths and don't want to be tied to a screen. We believe this to be the preferred method to do your workouts. That way you can focus purely on your workout and zone in on the movements without visual distractions
- Video Mode: Ideal when you need to see the exercise demonstrated to understand proper form and technique esp. in the beginning. Also great if your an armchair workout designer who's creating a workout for others.

Both options provide complete workout guidance - choose based on your learning style and comfort level.
Note: If you are not a paid subscriber your exercise videos will play for 45 seconds and then move the the next exercise in the playlist. If you are a paid subscriber you can watch the entire video for each exercise in your workout.

- Scroll down the any Homepage to find all the Pre-Created Workouts.
- You can choose from those that have been recently watched or New Workouts that have been created within the community or by us. There are also New Exercises and Popular Workouts.
- Swipe through them or see them in list form by tapping "See All". These workouts are designed for different fitness levels and goals however you will only be shown those at your Ability Level.
- Tap on any pre-created workout to view details.
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- Tap on the "Plan It For Me" button to create a personalized workout plan.
- Select your preferences such as workout duration, focus areas, and equipment available.
- The app will generate a random custom workout plan based on your selections.
- Select "Play All" to play.

- If a friend or coach has shared a workout with you, tap on the "Plus" button.
- Tap "New Workouts Shared with Me" option.
- The app will show you the workouts that have been shared with you.
- You can then play it like any other workout by tapping the red arrow and playing all.

- Downloading a workout is necessary if you plan to use your app at a pool where there is limited or no access to the internet.
- In order to play a workout without internet access you'll need to download the workout by tapping the download icon when you are online.
- Wait for it to complete. You can see progress in the slideout menu under the "Downloads" menu.
- If you have downloaded a workout for offline use, tap on the "Downloads" section in the Slide Menu.
- Select the workout you want to play.
- Tap the red arrow to view details and then tap "Play All" to start the workout.
- You can also choose to watch instructional videos or just listen to the audio.

- From the home screen select the "Create Your Own Routine" button.
- This opens the dialog box and explains how to create your own routine. In short, you'll need to view all the exercises that are available for your level. (Exercises that contain moves that you indicate you can't do are filtered out). Place those exercises where you wish to include them into the queue. Arrange the queue exercises in the order you wish to do them in and then save the queue as a playlist.
- The next screen will show you the exercises that are available to you based on your Ability Level and preferences.
- Scroll through the selection of exercises to see the ones available to you.
- If you prefer to modify an existing workout select "All Workouts" and choose the workout you wish to modify.
- Tap on the yellow icon to play instructional videos for exercises or the red icon to play workouts.
- Select the exercises you want to include in your workout by tapping the text of each exercise.
- Once you've selected all desired exercises, tap "Add to Queue" which is the sideways hamburger with a +.
- Confirm your choices and tap the "Add To Queue" button.
- Your selected exercises will now be in the workout queue.
- To access the queue tap on the "Go to Queue" button which is the sideways hamburger with right arrow in the upper right corner.

- The queue is the workhorse of the app. Here you can manipulate exercises to suit your custom needs. Once you've added some exercises or a workout into the queue your ready to start making a workout of your own.
- Rearrange the order of exercises by dragging them up or down with a deep press in the queue.
- Delete the ones you don't want with a left swipe.
- Keep track of the length of the workout with the time indicator in the upper left corner.
- When you're satisfied with your workout playlist, tap "Save Workout" to save it for future use.
- The "Plus" button allows you to:
-- Clear Selected exercises
-- Clear the whole queue
-- Add new exercises
-- Change the Ability Level of the exercises in the queue
-- Copy a set of exercises to do again
-- Create a new workout from selected exercises
-- Create a new workout from the entire queue
- If you happen to navigate away from the queue you will be asked if you wish to save your edits, Select no if you don't want to save your changes or yes if you do.

- Once you're satisfied with the workout you've created, you can save it for future use by tapping on the "Plus" icon and Creating a workout from queue.
- A dialog box allows you to name it, describe it, and select the type of workout it is - Warm Up; Main; Cool Down.
- You can also choose to share your workout with others in the Ability Fix community by selecting the "Make this a PUBLIC workout" option.
- Sharing allows others to benefit from your custom workouts and helps build a supportive fitness community.
- Leave it unchecked if you want to keep it private.
- Once saved, your workout will appear in the "My Workouts" section for easy access.