Lesson 1 – Designing Personalised Fitness Plans with AI
Welcome! In this first lesson, we delve into the capabilities of AI, more specifically OpenAI’s GPT-3.5, and see how it can be your ally in creating a personalised fitness plan. Unlike a simple search engine, AI can interact with you, understanding your needs and providing bespoke advice.
1. Introduction to Capabilities:
AI isn’t just about spitting out generic answers; it’s about understanding your unique context and providing tailored advice accordingly. OpenAI’s GPT-3.5 is a language model that can generate relevant and human-like text based on the information you provide.
Example 1: You could ask it, “I’ve not been very active, but I want to start getting into shape. Where do I start?” It would then provide advice suitable for beginners.
Example 2: Or you could tell it, “I’ve been running regularly for a year now. How can I improve my speed?” It will give you tips tailored to improving your running speed.
Example 3: If you say, “I am a 45-year-old who has just recovered from a knee injury. I’d like to start swimming to strengthen my joints. What’s the best way to begin?” The AI will provide advice considering your age, recovery status, and preferred exercise form.
2. Crafting Personalised Workouts:
AI can help you design custom workouts that are suitable for your fitness level and goals. Simply provide details about your preferences, time availability, and fitness objectives.
Example 1: You might tell the AI, “I want to build muscle, but I only have 30 minutes each day and a pair of dumbbells.” The AI can then provide a strength-building routine tailored to your needs.
Example 2: Alternatively, you could say, “I’m looking to increase my flexibility and I love yoga. Can you suggest a 20-minute morning routine?” The AI would then generate a yoga sequence for you.
Example 3: If you state, “I hate cardio, but I want to lose weight. I only have 45 minutes each day, and I’d prefer activities that can be done indoors.” The AI can design a suitable weight loss plan keeping in mind your dislikes, time constraints, and preference for indoor activities.
3. Adaptive Workouts:
AI isn’t static. As you progress in your fitness journey, AI can adjust your workouts, providing new challenges and ensuring you don’t hit a plateau.
Example 1: After following a routine for a while, you might say, “I’ve been doing the beginner’s strength training routine for 6 weeks now. It’s becoming easy. What’s the next level?” The AI will then suggest a more advanced routine.
Example 2: You might also input, “I’ve lost 10 pounds following the cardio routine you suggested. What should be my next steps?” The AI can then provide an updated cardio routine or introduce new elements to help you continue losing weight.
Example 3: Suppose you input, “I’ve been following the intermediate strength training routine for 8 weeks now. I can lift heavier and feel stronger. But I have a mild shoulder discomfort. How should I adjust my workouts?” The AI will then suggest modifications considering your progress and shoulder discomfort.
4. Creating Specialised Routines:
Whether you’re aiming for a marathon or a strength-building goal, AI can help create specialised routines to meet these specific targets.
Example 1: You could ask, “I’ve signed up for a 10K run in six months. Can you help me prepare?” The AI will then suggest a running schedule designed to get you race-ready.
Example 2: Or you might state, “I want to be able to do a handstand. How do I train for this?” The AI will generate a step-by-step guide to help you achieve this goal.
Example 3: If you say, “I want to build endurance for an upcoming hiking trip in 3 months. I live in a flat region with no hills. How can I train effectively?” The AI will consider your goal, timeline, and geographical constraints to provide a suitable plan.
5. Mastering Home Workouts:
You don’t need a fully equipped gym to stay fit. AI can suggest effective home workouts based on whatever equipment you have, or even no equipment at all.
Example 1: If you tell the AI, “I only have a resistance band at home. What kind of full-body workout can I do?” It can generate a workout routine using just a resistance band.
Example 2: Or, you might input, “I have no exercise equipment at home. Can you suggest a high-intensity interval training (HIIT) workout?” The AI will then suggest a workout that requires no equipment.
Example 3: If you mention, “I want to do a full-body workout at home. I only have a yoga mat, a set of resistance bands, and a stability ball. Can you help?” The AI will suggest a comprehensive workout using your available equipment.
6. Ensuring Exercise Variety:
Variety is the spice of life and of a good workout routine! To prevent boredom, AI ensures you have a range of exercises in your routine.
Example 1: After following a routine for a while, you might say, “The current workout is becoming monotonous. Can you suggest some different exercises?” The AI will provide new exercise recommendations to add variety.
Example 2: Alternatively, you might request, “I want to try new types of exercises. Can you suggest something different?” The AI can introduce you to a whole new type of workout, like pilates or kickboxing.
Example 3: After some weeks, you could input, “I’ve been doing the same bodyweight exercises for a while now. I’m looking for a new challenge, perhaps something that improves my balance and core strength.” The AI will then suggest exercises keeping your new goals in mind.
7. Progress Tracking:
To know if your fitness plan is working, you need to track progress. The AI can help you record and understand your progress and provide useful feedback.
Example 1: You could state, “I’ve been following the plan for a month and can now lift heavier weights. How do I know if I’m progressing at the right pace?” The AI can provide feedback and assure you about your progress or suggest necessary adjustments.
Example 2: You might ask, “I’ve been doing the suggested yoga routine for two weeks but don’t see a difference. What should I do?” The AI can provide tips on other areas you should consider, like diet and sleep, and also remind you that progress in flexibility often takes a little more time to show.
7. Progress Tracking: For AI to provide meaningful feedback, you need to update it about your progress. Regularly sharing updates will help the AI give more precise advice. Example 3: You might mention, “I’ve been doing the HIIT workouts you suggested. I’ve lost some weight, but I feel tired most days. What should I change?” The AI can then provide tips, considering your weight loss, exhaustion, and possibly recommend adjustments in intensity, rest periods
We hope you now understand how AI can do so much more than a simple search engine when it comes to designing personalised fitness plans. It’s time to say goodbye to ‘one size fits all’ workout plans and welcome personalised fitness coaching with AI. Stay tuned for our next lesson where we’ll discuss how AI can help you make smart nutrition choices!