For many, the prospect of delving into the realm of exercise can feel overwhelming, which makes turning to AI for tailored workout plans an enticing option. Yet, amidst this appeal, the question arises: Is AI actually capable of accurately designing exercise routines that yield optimal results?
To evaluate the accuracy and safety of AI-generated workouts, experts at Live Football Tickets teamed up with Personal Trainer, Robert Hemingway (@gym_bobb).
Fat Loss – AI Weekly Workout Plan (0/10 dangerous to follow)
Monday: Cardio and Abs
Warm-up: Jogging or brisk walking (5-10 minutes)
Cardio & HIIT: 1 minute sprint, 1 minute walk, repeat for 30 minutes
Abs Workout: Plank (3×1 min), Bicycle crunches (3×20), Leg raises (3×15), Russian twists (3×20) Cool down: Stretching (5-10 minutes)
Tuesday: Upper Body Strength Training
Warm-up: Dynamic stretches (5-10 minutes)
Strength Training: Push-ups (3×15), Dumbbell bench press (3×12), Bent-over rows (3×12), Shoulder press (3×12), Bicep curls (3×15), Tricep dips (3×15)
Cool down: Stretching (5-10 minutes)
Wednesday: Cardio and Core
Warm-up: Jumping jacks or skipping rope (5-10 minutes)
Cardio: Running or cycling at a moderate pace (30 minutes) Core Workout: Sit-ups (3×20), Mountain climbers (3×30), Reverse crunches (3×15), Side planks (3×1 min each side)
Cool down: Stretching (5-10 minutes)
Thursday: Lower Body Strength Training
Warm-up: Dynamic stretches (leg swings, lunges) (5-10 minutes)
Strength Training: Squats (3×15), Lunges (3×12 each leg), Deadlifts (3×12), Leg press (3×15), Calf raises (3×20), Glute bridges (3×15)
Cool down: Stretching (5-10 minutes)
Friday: Full Body Workout
Warm-up: Dynamic stretches (full body) (5-10 minutes)
Full Body Circuit: Burpees (3×15), Kettlebell swings (3×20), Jump squats (3×15), Push-ups (3×15), TRX rows (3×15), Plank with shoulder taps (3×20)
Cool down: Stretching (5-10 minutes)
Saturday: Active Recovery
Light Activity (30-45 minutes) Yoga or Pilates, Brisk walking or light swimming
Sunday: Rest Day
Take a complete rest to allow your muscles to recover.
Personal Trainer, Robert Hemingway’s evaluation:
● No rest times provided.
● Too much time wasted on burning calories and not building muscle.
● No mention of a calorie deficit (very important).
● No workout substitutes.
● Under-eating on this plan would be very easy, and highly dangerous.
● Not enough compound lifts.
● No personalisation (very important).
● Too many workouts.
Please see the workout plan for muscle gain here.
Do you think AI-generated workouts are beneficial or harmful for both beginners and experienced gym-goers, if so why?
“AI-generated workouts can be harmful for both beginners and experienced gym-goers due to several reasons:
● Lack of Personalisation: AI workouts often lack the necessary customisation to individual needs, fitness levels, and goals. No journey is ever the same.
● Risk of Injury: Inappropriate volume, intensity, and lack of proper rest can increase the risk of injury.
● Nutritional Misinformation: Incorrect advice on calorie intake and macronutrient distribution can lead to poor nutritional practices.
● Generalisation: AI tends to generalise advice, which may not apply to everyone, leading to suboptimal results or even harm.”
Some of the advice given includes 1-1.2g of protein; is this accurate to the suggested intake for the average person?
“The advice of 1-1.2g of protein per pound of body weight is generally considered high for the average person. The recommended protein intake should be based on lean muscle mass rather than total body weight. For average individuals, 0.8-1g of protein per pound of lean muscle mass is sufficient for muscle maintenance and growth. More protein may be required depending on the individual’s activity levels, hence the requirement for personalisation towards the individual.”
Credit: https://www.livefootballtickets.com/ who commissioned the story.
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