You can access the service by logging in with your user credentials. If you want to change the automatically generated password, you can do this on the "Change password" page after you have logged in.

Fitness Card:
You can use the Fitness Card to save your exercises. Click "Fitness Card" in the menu bar at the top of the page to open the Fitness Card. To add a new exercise, click "Add new exercise". The current date is shown in yellow on the calendar. If you want to add an exercise for another day, click the date on the calendar to turn it yellow and then click "Add new exercise". From the available options, select the activity and its strenuousness and add the exercise time in minutes. You do not need to enter the covered distance, as this cannot be measured for all sports. However, you can fill it it in, should you want to do so. That way, you can monitor how many kilometres you have covered roller skating during the summer, for example. (The value in the Covered distance field does not count when the system estimates the energy consumption.) Days which include exercises are marked in green on the calendar.

To see a summary of your exercises, select the time period and click "View exercises and graphics". If your weekly exercise time is less than the recommended 150 minutes/week, the bars are shown in red. If your weekly exercise-related energy consumption is less than the recommended 1000 kcal/week, the bars are shown in red. The bars are shown in green if you have exceeded the minimum recommendations.

To send the summary – for example to your company's Fitness Card campaign – enter the recipient's e-mail address in the "Send exercise summary to" field and click "Send". To print the graphical summary, click "Print". To return to the Fitness Card, click "Back to Fitness Card". To view the UKK Institute (a Finnish research institute for promoting health) pie chart and guidelines for health-promoting physical exercise, click "Recommendation for health-promoting physical exercise". When you use the Fitness Card for the first time, enter your weight in the "Your weight" field and click "Save". The system needs your weight to be able to estimate how many calories (kcal) you expend during exercise. The strenuousness (light, moderate, heavy) of the exercise also influences the estimate. You can estimate the strenuousness of running, for example, in the following way: running speed 10 km/h = light, running speed 12 km/h = moderate, running speed 14 km/h = heavy. The corresponding estimate for walking is: walking pace < 3 km/h (slow) = light, walking pace 4 km/h = moderate, walking pace 6 km/h (brisk) = heavy. The strenuousness of an exercise cannot always be calculated exactly, so you need to estimate it based on how strenuous the exercise felt.

InnoKey: To enter information on a new innovation or idea, click "InnoKey". Once you have entered all the necessary information, click "Save". The Innovations menu on the left lists all your previous innovations. To open an existing innovation, click the name of the innovation. You can then edit the innovation by clicking "Edit". To print the innovation, click "Print". If you want to send an innovation/initiative to a superior or business partner, for example, enter the recipient's e-mail address in the field to the right of the "Send" button and then click "Send". To enter a new innovation, click "New innovation".

Feedback Analysis:
To create Feedback Analysis for a project you are about to start, click "New project". Fill in the form according to the instructions. You can use the "Tab" key to move from field to field. Once you have filled in the form, click "Save". You can start a new Feedback Analysis when you are about to make a key decision or start a significant task, for example. Enter the things you expect to happen as a result of the decision or task in the Feedback Analysis form. You can evaluate how successfully you accomplished the expectations in 9 to 12 months on the "Give feedback" page. As a result, you will have a clearer picture of your strengths. You can then focus on your strengths by seeking out tasks which bring out and enhance them. Feedback Analysis also shows you your weaknesses and other areas which need improving.

To view the details of your earlier projects, click the name of the project in the menu on the left. If you are on another page, you can return to the "Projects" page by clicking "Feedback Analysis". To print details and a graphical presentation of a project on which you have already given feedback, click "Print".

"Checklist" shows the projects due for feedback. The system sends you an e-mail reminder when a project is due for feedback. To give feedback on a project (on a scale from 1 to 5), click "Give feedback".'s Feedback Analysis is also a great tool for setting and monitoring personal goals. When you have decided on an objective, save it in the following way: Click "New project" and in the "Name" field, write "Objective: <name of your objective>". In the "1." field, write "Main objective: <the main goal>". In the next field ("2."), write "Intermediate objective 1: <first intermediate objective of the goal>". In the next field ("3."), write "Intermediate objective 2: <second intermediate objective of the goal>". Enter intermediate objectives for the following two fields as well. Select "My choice" and enter the date when feedback is due for the first intermediate objective. reminds you to give feedback on the correct date both on the "Checklist" page and through e-mail. On the feedback date of the first intermediate objective, click "Give feedback" and enter feedback (on a scale from 1 to 5) on how well you accomplished the first intermediate objective. Enter 0 in all the other fields and click "Save". Click "Edit" and in the "My choice" field enter the date when feedback is due for the next intermediate objective. Repeat these steps for all the other objectives. You will get excellent results if you set yourself a hard target and then use intermediate objectives to reach the target and monitor your progress.

Administrative rights:
One person in the company may be granted administrative rights to the system so that new users can be added to the system. The administrator can access the "User management" page. The administrator can add new users by clicking "Add new user" on the "User management" page. If you click "Generate username and password", the system generates the user credentials automatically, and you can leave the "Username" and "Password" fields empty. To e-mail the username and password to a user, click "Send credentials". The administrator does not see the user's password, so all information a user saves to the system is only available to him/her. Users can change their password after login on the "Change password" page. The administrative rights are only for managing the system. An administrator can grant him/herself normal access rights to the system by adding him/herself as a user on the "Add new user" page. If the administrator wants to add more users to the service than specified in the agreement, more capacity can be ordered by e-mail from info(at) The administrator cannot obtain a new password through the "Forgot your password?" page. If the administrator forgets the administrative password, he/she can send an enquiry to info(at) New passwords for normal user rights can be obtained through the "Forgot your password?" page. The administrator can also access the "Fitness card" page. By selecting a time period and clicking "View exercises and graphics", the administrator can view average summaries of the exercises entered in the system by the users. These can be printed or e-mailed. The administrator does not see any details of individual user's exercises, but only the calculated average of all exercises entered by users. This average summary is intended for the company management so that they can see how the users' exercise habits have evolved, on average.

To exit the system, click "Log out". If you checked the "Remember password" box when you logged in, do not click "Log out". Instead, close the browser by clicking the "X" button. This allows you to access the system next time without having to enter your user credentials. (This requires cookies to be enabled in your browser.) If you are using a computer that is also used by other people, you should always click "Log out" so that your user credentials are not stored in the browser cache. Copyright © Pauner Oy 2006-2007 Copying prohibited, All rights reserved


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