An AI powered workout planner and monthly workout newsletter.
I tried Gemini's new 'Gems' feature to create my own custom AI fitness coach -- here's what happened
Google is continuing with its Gemini offensive, rolling out the model to anyone without an account, using it to upgrade Google Sheets, and letting it summarise your documents for free. Now, it's turning its attention to more personal AI models, with its Gem feature, which allows custom GPT-style companions, rolling out for all users -- even free ones. While I was tempted to create a gaming Gem, I've already written why Microsoft's AI Copilot on Xbox has me fearful for the future of my industry. Instead, I opted to create a fitness-focused Gem. I've spent the last couple of years working with a diagnosis of bradycardia, which impacts the rhythm of my heartbeat. In short, it doesn't beat quickly enough, and so I have to be mindful while I work out because too much can lead to dizziness. I factored that into my 'Fitness Gem', leading with this text in the 'Instructions' box: "You can help me with fitness and weight loss advice, being mindful that I have had health issues with my heart (bradycardia) in the past." "I am 35 years old, 6 ft 5, and have been lifting weights 'on and off' for the best part of a decade. I can also run 5K fairly comfortably, but would like to be able to achieve more with your guidance." That's a pretty detailed rundown of my current physical state, but I was wondering if the Gem would prompt me for my weight -- after all, I mentioned I wanted to lose weight, but it doesn't have a baseline to work from. No such luck, but the response I did get was impressively detailed when I asked how to improve my 5K run time. The Gem pointed to monitoring heart rate, planning 'easy', 'tempo' and interval runs, while also factoring in additional advice like focusing on training legs in the gym, or ensuring I'm getting enough rest at night. Given how the majority of fitness apps (including my beloved Fitbod) don't factor in things like heart conditions, to get this kind of detail from the Gem preview (and for free!) is certainly impressive. Once I jumped into the created Fitness Gem, I asked it to help me lose a stone (14 pounds), with no timeline attached. Having lost plenty of weight in the past, I was still surprised that the Gem didn't ask for additional context like the starting weight. Its advice wasn't wrong (creating a calorie deficit, exercising portion control, and focusing on lean protein are all good suggestions), but I worry someone starting at a lower weight could do real damage to themselves without the Gem prompting for guard rails. Interestingly, the Gem did give me an example training schedule which mixed strength, cardio and rest splits that I hadn't actually considered yet, allowing an extra day off for my aching bones. In short, there's much to like about Gemini's Gems, but there's a little way for it to go yet -- at least in terms of fitness. What Gems would you want to create? Let us know in the comments!
Tom's Guide
Sat, 22 Mar, 2:13 PM UTC
I use ChatGPT to hit my fitness and exercise goals - here are 7 prompts to help you get in shape using AI
When it comes to staying on top of your health, there's a wealth of technology out there that can give you a boost. The best fitness trackers can help you keep on top of your step count and exercise, while the best smart scales can help you monitor metrics like body composition. But can you use AI to stay fit and healthy, lose weight, or build muscle? As an experienced health and fitness writer with over a decade using fitness tech like the Apple Watch, I've been putting ChatGPT to use as part of my health and fitness regime. While the usual caveats about AI apply (double-check for hallucinations, etc), I have to say I've come away mightily impressed with it as a fitness tool. A lot of the "logistics" of fitness can often involve a lot of minutiae and data, such as calculating macros (proteins, carbs, fat) for your diet. AI is perfect for this sort of work. So whether you want AI help developing massive workout plans for the weeks and months ahead, a full week's worth of eating, or more granular help with day-to-day fitness needs, here's how you can use ChatGPT to help supplement your health and fitness. Fitness and ChatGPT are a lot alike in one key aspect. You really only get out as much as you put in. If you're half-hearted with your workouts or lax with your diet, your results will reflect that. Likewise, the more precise you are with ChatGPT, and the more effort you put into your prompts, the better the information you'll get in return. For example, if you ask ChatGPT, "How do I grow muscle?", you'll get some helpful but largely generic advice about progressive overload, reps and sets, and nutrition. None of this is wrong, and if you're a beginner, ChatGPT can be a handy place to start collating some basic principles of health, exercise, and more. But I'm here to tell you that ChatGPT is way more powerful than that, and it's all about going deeper, being more specific, and really stretching the LLM's legs. As I've already hinted at, ChatGPT is useful for large, comprehensive fitness and health tasks, but also for granular day-to-day stuff. Here are some of the prompts I've used. Can you generate an 8-week workout plan that will help me build muscle? I work out in a local gym, so can use most standard equipment, but I only have about 60 minutes a day to exercise. ChatGPT can be used to generate a full workout plan that can last weeks or even months. This is a great example of the broader, more comprehensive approach to prompts I'm talking about. ChatGPT designed me a six-day workout plan that lasts eight weeks, with an outline of the weekly schedule and a workout breakdown by day. There are several key components that make the prompt useful. I've specified the length of the plan and the goal (eight weeks, build muscle). Crucially, I've also specified the level of equipment I have access to, and the length of time I'd like to spend working out. Each of these is a parameter you can tweak to your own liking, for instance, you could ask for shorter workouts, or specify that you have no equipment so you'll need to do bodyweight exercises only. Bonus follow-up: ChatGPT didn't specify how much rest I should take between exercises, so this is a great follow-up question to ask. Can you tell me about the correct technique for doing a Romanian Deadlift? Perhaps this is your first time lifting weights, and you've spotted an exercise you don't recognize. You can ask ChatGPT for information and advice about lifting technique, specifying the correct technique to avoid any confusion. A lot of lifting technique is common sense, and I've not seen ChatGPT give out shoddy advice in this regard, but ChatGPT even offered me advice on several reputable fitness sources I could check out for video advice if I wanted to get a proper look. With this workout plan - what sort of weight should I start with, and how do I lift heavier? If you're doing any kind of weightlifting or workout plan, especially for the first time, it's important to know how much weight you should be lifting (and how much you shouldn't). This is crucial to avoiding injury, but also to ensuring you're going to make progress over time. ChatGPT can use a prompt like this to give you general guidelines about progressive overload, but can also be used for specific examples. For instance, you could ask it to give you a progressive overload plan for bench press over a number of weeks. I'm on holiday and there's a gym in my hotel, can you generate a quick 30-minute workout for my whole body? Perhaps you're not looking for a comprehensive workout plan, but you're on holiday or a work trip and want to get a quick blast in. A prompt like this can generate a full-body workout in just seconds for you to follow. All you have to specify is your time limits, the target muscle group, and the level of equipment you have access to. I'm 6 feet tall and weigh 107kg, can you calculate a rough BMR for me, as well as an ideal macronutrient split for fat loss? If you want to lose weight, pack on muscle, or maintain your physique, knowing your basal metabolic rate (how many calories your body needs each day) is crucial. With just my height and weight, ChatGPT provided a comprehensive picture of my BMR, including estimates of total daily energy expenditure based on activity levels. Then, it suggested a calorie deficit, and a macronutrient split of protein, carbs, and fats. You can use this information to come up with your own nutrition plan or use this next prompt to get ChatGPT to do it for you. I'd like you to generate a one-week meal plan targeting 2,500 kcal a day. I'd like to eat three times a day, getting 40% of my calories from protein. If you need a diet or nutrition plan to complement your exercise, you can ask ChatGPT for a nutrition plan specifically tailored to your calorific needs. Just be sure to specify your target calories, how often you'd like to eat, and a general idea of your macronutrient split. You can be more precise too, adding in percentages for carbs and fats. Bonus followup: ChatGPT can turn the meal plan it has generated for you into a shopping list, organized by food type to make shopping easier. I only have 600 calories left in my intake today, but need to consume around 50 grams of protein. Can you think of a good meal? If you prefer to eyeball your nutrition or don't want to follow a daily nutrition plan, you can also ask ChatGPT for on-the-fly meal ideas. I find it helpful to specify the number of calories left that I need, as well as any macronutrient requirements. For this prompt and the previous one, you can also specify any dietary restrictions, intolerances, or just general preferences, too. Each of these prompts is specific and useful, but can also serve as grounding for your one inspiration. For example, just as ChatGPT can create an eight-week lifting program, it can also create a running training schedule, or a plan to help you get better a cycling. I've asked ChatGPT for lifting advice and techniques, but this can also be applied to other disciplines. Likewise, my nutritional goals are largely built around protein and building muscle, but you can tailor your requests to suit your needs, for instance with a focus on fat loss, or on fuelling up properly for endurance work. Like I said, the key is to apply the principles of fitness to using ChatGPT, the more precise you are and the more effort you make with AI, the more you'll get out of it.
TechRadar
Sat, 22 Mar, 2:13 PM UTC
I've taught jiu-jitsu for over 5 years, and I've only just started using AI to come up with lesson plans - I don't know why I didn't think of this sooner!
I'm always looking for ways that AI can help me in my life, but for some reason, it has never occurred to me before that I can get it to help me lesson-plan my Brazilian Jiu-Jitu (BJJ) classes, but it's been an absolute godsend. I've been teaching BJJ for over 5 years now - it's a great way to stay in shape that challenges both your mental and physical abilities. Some people compare it to human chess. However, having to come up with lesson plans that are fresh and interesting each week can be a real hassle. In fact, it must be the same problem faced by anybody who teaches any sort of exercise class - you need a way to organise the information that you want to teach that keeps it feeling fresh and new each time. That's when I decided to ask ChatGPT and Gemini to come up with a lesson plan for each class. The results can be a bit hit-and-miss, especially when it comes to it getting the wrong technique names, but overall, they're good enough that, combined with my existing BJJ knowledge, I can tweak them to save myself a lot of time each week. We have a general theme for each month at the BJJ academy where I teach. For example, it is half-guard (a position in jiu-jitsu) this month, so I asked Gemini and ChatGPT, "I need to teach a BJJ class tomorrow on half guard (which can include butterfly half guard). Got any ideas on what to teach?" In response, I got a whole lesson plan, including three technique options to teach. It all looked good, but when I dug under the surface I could see that some of the techniques it talked about were named incorrectly, or at least the name didn't match the description of the move it had given me. But this is where you can use the power of AI to double-check. I asked the AI to "show me a video of technique 1", and both AI chatbots found three videos of the technique in action, which was really helpful for pinning down what move it was actually referring to. Of course, none of this takes away from your knowledge and experience. You still need your actual expertise to teach the class. I've got a black belt in BJJ, so I can adapt what ChatGPT was suggesting to make all the techniques flow together, and I know how to do them all already, but having a starting point to give me inspiration is a great time-saver and helps me think outside the box. It stops me from getting into the trap of just repeating my favorite techniques. It's also worth noting that AI models on the paid-for plan provide a much more detailed analysis of techniques. For example, using ChatGPT 4o on the ChatGPT Plus plan provides a much more detailed lesson plan than you get on the free tier. If you run any type of exercise class, then I'd recommend giving AI a go at creating a lesson plan for you. Whether it's boxercise, yoga, or pilates, I'm sure that you'd find something useful in an AI-created lesson plan that you can adapt.
TechRadar
Tue, 1 Apr, 10:26 AM UTC
I'm a personal trainer -- ChatGPT built me a 15-minute mobility routine for looser hips, and I'm surprised by the results
As a trainer who has been watching ChatGPT and AI become more and more prominent within the fitness industry, I wanted to put it to the test. It's not the first time -- I asked Chat GPT to build a 4-week workout program a while back, and I had mixed emotions about the results. More than two years later, and even further down the line of AI development, I decided to put it to the test again. This time, I asked for a 15-minute hip mobility routine that I could do from home using just one of the best yoga mats as equipment. I explained that I consider myself toward the advanced end of the mobility scale, and let it do its thing. Spoiler alert, it didn't reinvent the wheel or astound me in any way. I believe personal trainers still have the edge with creative flair and personal approach, but given that I fed the bot basic commands, I was pleasantly surprised by the routine. Here's what ChatGPT designed, my verdict and how you can try the routine yourself. I'm quite old school with my training beliefs, so I won't pretend I didn't want ChatGPT to fail -- just a little. I believe there will always be the personal element of a "personal" trainer that AI won't be able to replicate. Factors like spotting, injury management and on-the-spot adaptations require a human touch. However, I know I need to embrace technology because, yes, it can be helpful for those who might not have access to personal trainers or need a little extra support or inspiration. And ChatGPT didn't fail me with this hip mobility routine. It's basic, but so were my commands: "Please put together a 15-minute hip mobility routine I can do using a yoga mat at home for a female with no current injuries who weightlifts." ChatGPT said: "Here's a 15-minute hip mobility routine designed for a female weightlifter. It will target hip flexibility, mobility and stability to improve your performance and prevent injury. Perform each movement with control, focusing on deep stretches and active mobility. You can do this on your yoga mat." After 5-6 rounds, move into a deep hip stretch by bringing one knee forward between your hands, with the back leg extended behind you (low lunge). Hold the stretch for 30 seconds on each side, then return to cat-cow for a few more rounds. Lean forward slightly to intensify the stretch, feeling the hips open. Hold for 30 seconds, then switch sides. Repeat 3 times. Hold the twist for a few seconds, then bring your hand back to the floor. Straighten your legs and push your hips back to feel a hamstring stretch. Switch sides after 90 seconds. Repeat 2-3 times. Focus on full-range motion and deep engagement of the hip flexors and glutes. Move from side to side, holding each squat for a second before switching. Do 8-10 reps per side. Hold the stretch for 1 minute on each side, focusing on breathing and relaxing into the stretch. Hold each side for 1 minute, gently pushing your hips forward with each exhale. According to ChatGPT, this routine improves active and passive hip mobility, which is "essential for an advanced weightlifter." ChatGPT also tells me this is great for my range of motion and for reducing tightness caused by heavy lifting. As I already mentioned, yes, the routine is basic. But so are the step-by-step instructions, which are disappointing. That said, my commands were too, so I'm still impressed that it built me a program not a million miles off what I'd program myself. As we're learning, the more specific you get with your instructions, the more specific the results. If I didn't know each of these moves already, I'd need to look into them further rather than rely on the instructions above. For that reason, I've included videos and images so you can follow along in your own time. I like that the routine considers the importance of flexibility and stretching, which aren't the same thing and can be overlooked. Typically, you'd save deep, static stretches for post-workout and cool-downs for best results; active stretching and mobility are better for pre-workout to prepare the joints and muscles for motion. Mobility refers to the range of motion performed around a joint or set of joints, like the hip circles and Cossack squats above, whereas stretches like pigeon pose and 90-90 allow muscles to lengthen and relax, improving muscular flexibility and contributing toward range of motion. Both are beneficial, improving the quality of your movements during exercise and regular daily life. While these are the types of exercises I'd program myself, I'd perform the hip circles from the tabletop position to improve overall range of motion and activate the wrists and forearms. You've got guidelines for how long to spend on each exercise and repetitions, although you've also got freedom to spend as long as you like on each movement. There's a problem I still have with ChatGPT. Trainers build a complete picture of their clients and tailor their programs accordingly, adapting them every few weeks or on the spot if necessary. If you're not an advanced exerciser and choose to use a program like ChatGPT for workout programming, you'll need to take on full accountability, knowing what to ask and what information is relevant, then adapt as you go. You'll also need to consider how often you adapt as you get fitter and stronger. That requires existing knowledge from the person asking the questions -- more likely coaches in the first instance, depending on your experience with exercise. After all, a bot isn't able to watch you work out (yet). ChatGPT can't yet deliver the uniquely in-depth and individualized service that a fitness trainer or coach could, but it doesn't do a bad job at all. I still think teaching requires intricacy, adaptation and progression led by the trainer-client relationship. But if you need to whip up a quick mobility program you can perform from home, this certainly does the job. I'm under no illusion that ChatGPT has taken over the coach role. Here's the question -- could it?
Tom's Guide
Wed, 16 Apr, 10:03 AM UTC
Is Zing The Best Value Fitness App? A Closer Look At Its Features - Softonic
Zing app revolutionizes fitness journeys with AI-driven personalized training, integrating seamlessly with Apple HealthKit for tailored workouts and health tracking Since its launch in 2021, Zing has set itself apart in the crowded fitness app market with its innovative use of artificial intelligence, promising a highly personalized workout experience. This app not only creates tailored exercise routines, but it also facilitates real-time conversational assistance, allowing users to engage in chatbot-like discussions about workouts and meal plans. Zing's interface is designed for ease of use, presenting a variety of features through a series of tabs that help users navigate workouts, track progress, and engage in friendly competition. With its unique 'Zing' logo providing quick access to the AI chatbot, users can pose questions about exercise techniques or dietary suggestions without interrupting their fitness sessions. This seamless integration enhances the app's utility, making it feel more like a personal trainer than a generic fitness resource. In addition to standard workout features, Zing offers holistic health insights by syncing with other applications like Apple HealthKit, thus allowing it to compile user activity data from various sources. The app even includes a distinctive Body Scan feature which can analyze body composition using just a smartphone camera, providing a deeper understanding of individual fitness needs. Priced at £20/$20 per month or £59.99/$59.99 annually, Zing is competitively priced, especially considering the robustness of its features. However, newcomers might find the extensive options initially overwhelming. Despite this, it has received positive reviews for its performance and design. For fitness enthusiasts seeking a comprehensive health companion powered by AI, Zing offers an impressive suite of tools. Just be mindful that if simplicity is your goal, there are other less feature-rich options available, such as Strava, that may better suit your needs.
Softonic
Wed, 23 Apr, 2:29 PM UTC
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