AI Update: How to work out at home during the winter? AI is creating personalized plans for everyone, from patients to the elderly..

Due to pollution, smog, and biting cold, people are unable to go outside for workouts these days. Naturally, this increases concerns about staying fit. But the good news is that you can easily get enough exercise for the day at home, without any gym equipment. Based on your age, fitness level, and goals, you can get a workout plan using Artificial Intelligence (AI) and also learn how to perform the exercises and what precautions to take.

How Much Exercise is Necessary?
According to doctors, a healthy adult should do at least 150 minutes of moderate exercise or 75 minutes of intense exercise per week. Going to the gym is not necessary for this. Good fitness can be achieved at home with bodyweight exercises such as squats, lunges, push-ups, planks, bridges, step-ups, spot jogging, and stretching. Yoga and pranayama are also considered safe options during the winter and periods of high pollution.

How AI Creates Exercise Plans
AI-based fitness tools collect some basic information from the user, such as age, weight, height, pre-existing medical conditions like diabetes, high blood pressure, knee pain, asthma, etc., fitness goals (weight loss, muscle strengthening, increasing stamina), and how long they can work out. Based on this information, these tools determine which exercises to do, for how long, and with how many repetitions. The special thing about AI is that it can gradually change the intensity of the exercises according to the user's progress.

Where to Create a Workout Plan
1. ChatGPT
You will need to provide information such as your age, weight, height, medical conditions (if any), and where you want to work out (e.g., at home or in a gym). You will also need to specify whether you are a beginner, an occasional exerciser, or if you need an advanced-level workout plan.

How to use: Open the ChatGPT app. 1. Ask Anything.
In Ask Anything, write: "I am 35 years old, weigh 82 kg, and want to exercise for 30 minutes daily at home. My goal is to lose fat. Please give me a workout plan for the entire week." You will then receive a free workout plan for the entire week.

2. Gemini
Google's AI app, Gemini, explains workouts in a very simple way. It can suggest which exercises would be best, along with your diet. Here too, you will have to provide your basic information, such as age, weight, height, any medical conditions, and where you want to work out. You will also need to specify whether you are just starting with workouts or are at an advanced level.

How to use: Open the Gemini app. Where it says "Ask Gemini," enter your details and specify what kind of workout plan you need and what your goal is. For example, "Create an easy workout plan to lose weight at home." Gemini will provide a workout plan for the entire week in a short time, according to your age and needs.

3. Grok
xAI's Grok can provide a workout plan based on your age, weight, and goals, such as losing fat, building muscle, or staying fit. It can provide routine plans for both the home and the gym. However, it cannot provide very deeply personalized workout plans based on health conditions.

How to use: If you are active on X (formerly Twitter), you can also get this information by tapping the Grok icon there. After the Grok interface opens, write in the "Ask Anything" section: "I am 38 years old, weigh 75 kg, and want to exercise for 20-30 minutes at home." Grok will then provide a plan in a few seconds.

4. Fitbod App
If you go to the gym or have worked out before, the Fitbod app might be the best option. It can create a plan for your next workout based on your previous exercises. The special feature of this app is that it protects you from overtraining. Some payment is required for advanced-level workout plans.

5. Nike Training Club (NTC)
Here you get workout plans with short videos. There are special plans here for everyone, from beginners to advanced workout enthusiasts. If you want to learn how to work out with videos, NTC might be the best option, but you'll have to pay for its premium features.

The Best Method: YouTube
The absolute best method is YouTube, but it doesn't offer personalized workout plans. In that case, create your personal plan using ChatGPT or Gemini, then watch and follow those exercises on YouTube. After 4 weeks, give your details to the AI ​​again to get a new plan, and then follow that.

Disclaimer: This content has been sourced and edited from Navbharat Times. While we have made modifications for clarity and presentation, the original content belongs to its respective authors and website. We do not claim ownership of the content.