ChatGPT, by design, has an answer for everything. You can ask it any question or request, and it will compile answers from a vast amount of data. But can you trust these answers when it comes to your health?
As a fitness writer, I’ve been intrigued to see so many people turning to AI bots for their training plans. They’re certainly cheaper than a trainer, but I’ve always been a bit skeptical about the reliability of AI in this area.
So I decided to ask Open AIof Chat GPT “Create a 20-minute, full-body Pilates routine that will increase strength and mobility.” And, Shape Pilates We asked founder and experienced Pilates instructor Gemma Forcade to critique the session and here’s what she had to say:
ChatGPT Pilates Routine
ChatGPT provided a routine divided into three sections: warm-up, main routine, and cool-down. The warm-up is estimated to take 5 minutes, the main routine 12 minutes, and the cool-down 3 minutes.
Below you can see the complete routine, including the hints and wording that ChatGPT uses.
warm up
Breathing
Start by lying on your back with your knees bent and your feet flat on the floor. Place your hands on your rib cage. Breathe in deeply through your nose, expanding your rib cage and feeling your hands rise. Exhale completely through your mouth and feel your rib cage contract. Repeat this five times.
Pelvic tilt
While lying on your back, engage your abs, tilt your pelvis toward your rib cage, and press your lower back flat into the mat, then return to starting position. Repeat 10 times, slowly and with control.
Circular foot movements
Extend one leg toward the ceiling while keeping the other knee bent. Rotate the extended leg in a circle five times in one direction, then in the opposite direction five times. Repeat on the other leg.
Hunchback stretch
Start on all fours in Tabletop Position. Inhale, arch your spine, lifting your head and tailbone toward the ceiling (Cow Pose). Exhale, round your spine, tucking your chin toward your chest and drawing your belly button toward your spine (Cat Pose). Repeat for 5 cycles.
Main Routine
hundred
Lie on your back with your knees bent and your feet flat on the floor. Keep your head, neck, and shoulders off the mat. Extend your arms straight at your sides, palms facing down. Breathe in for five counts, then exhale for five counts as you move your arms up and down in small, controlled movements. Repeat for a total of 10 breathing cycles.
Wind up
Lie on your back with your legs straight and arms extended overhead. Inhale to warm up, then exhale and slowly lift your spine off the mat, reaching through to your toes. Inhale when you reach the top, then exhale and lower each vertebrae back down to the mat, one at a time. Repeat five times.
One-legged stretch
Lie on your back with your knees bent and shins parallel to the ceiling. Keep your head, neck, and shoulders off the mat. Straighten one leg while drawing the other knee to your chest. Switch legs in a scissors position, drawing the other knee to your chest as you extend the opposite leg. Repeat 10 times on each side, alternating legs.
Board
Get into a forearm plank position, keeping your body in a straight line from head to heels. Engage your core and hold the position for 30 seconds to a minute, depending on your level of strength and endurance. Focus on keeping your hips level and not sagging toward the floor.
cool down
Child’s Pose
Sit with your heels back and your arms extended in front of you, lowering your chest toward the mat, and stay in this position for 30 seconds to a minute, focusing on deep breathing and releasing tension in your body.
Twisting of the spine
Lie on your back with your arms extended at your sides, forming a T. Bend your knees and drop them to one side, keeping your shoulders flat on the mat. Stay in this position for 30 seconds, then switch to the other side.
Hip flexor stretch
Start kneeling with one foot forward and knee bent at 90 degrees. Lean forward slightly, feeling a stretch in the front hip of your back leg. Hold this position for 30 seconds, then switch to the other side.
sign off
Remember to listen to your body and modify the exercises as needed. Consistency is key, so practice this routine regularly to see improvements in your strength and mobility over time.
Pilates Instructor Critiques ChatGPT Pilates Routine: 5 Takeaways
At first glance, ChatGPT achieves what it sets out to do: The routine purportedly lasts 20 minutes and includes a series of core Pilates staples, including a collection of core-strengthening moves and stretches. But dig a little below the surface and there are five major flaws in the plan:
1. Timing
I asked ChatGPT for a 20-minute routine and they gave me a 5-minute warm-up, a 12-minute routine, and a 3-minute cool-down session, which added up to a perfect fit.
“I was amazed by the Pilates routine,” admits Forcade, but not everything is as it seems.
“Not great, but not bad. The class structure is correct with a warmup, main, and cooldown phase, but the main phase could definitely last longer. [than 12 minutes] “Given what’s involved,” she added.
2. Lack of experience
This may sound like a silly statement, but ChatGPT has never led a Pilates class, which means they lack the nuanced knowledge of instructors with thousands of hours of experience on the mat.
Instead, a bot’s expertise is superficial: it gleans from vast databanks including books, articles, websites, and even social media, and compiles them into neatly organized answers, but the information it gathers isn’t always intelligently aligned.
Folkard, on the other hand, knows first-hand the secret to a successful Pilates session: When I’ve interviewed her before, I was always impressed with the detailed explanations of the exercises she teaches. She can do this because she tests out the routines first, exploring what form tips and subtle tweaks can help her clients get the most out of each move.
“Pilates is a practice based on six principles: breath, flow, focus, precision, control and centering,” explains Forcade.
“Precision comes from detailed instructions and small adjustments, but this routine is rather superficial. There is no opportunity to incorporate the subtle movements or deep understanding of the movements that make Pilates a safe and efficient practice.
“There is certainly concern that exercises may be performed incorrectly, resulting in a greater likelihood of injury.”
She also points out that the movements aren’t particularly well coordinated, making the practice disjointed and “ruining the focus that we all love about meditation.”
3. Inaccuracies
As mentioned above, ChatGPT gets information from various resources, but the accuracy is not always guaranteed, which may lead to unpleasant or ineffective training.
“The exercises in this routine are definitely examples of traditional Pilates, which is a good thing,” says Folkard, “but the explanations are pretty average and there are some inconsistencies with what is typically taught that only a certified instructor might notice.”
“For example, the class starts with breathing, which is great, but it also says to place your hands on your ribs and feel them rise.
“It’s a small detail, but it usually alludes to breathing into the front of your ribs. [breathing into] Lateral – Sideways breathing. This is important to stabilize the pelvis and spine as the client progresses through the exercise.
4. Lack of personalization
In ChatGPT routines, you are given a list of actions to complete, regardless of age, ability level, or other situational factors. Providing the platform with detailed prompts can address this issue, but there are limitations.
“The lack of options means Pilates is accessible to people of all ages and abilities,” says Forcade.
“Although I am primarily an online teacher, I am able to observe my students during live lessons and make corrections on the spot. I can see how my students are progressing and where they are struggling, and this information helps me prepare for my next lesson.”
“I’m sure if I asked ChatGPT again for a more detailed routine that takes my age and ability into account, they would be able to help me out. But can they replace a teacher making specific adjustments based on how my body moves? Not yet.”
Folkard and I agree that exercise should be fun, and you’re unlikely to return to an activity or class you can’t stand.
“Physical activity should be fun, and body language is important,” says Folkard. “Seeing a smiling teacher who can read the mood of the classroom, bring the energy and encourage students is essential to lifting mood, boosting confidence and keeping people coming back.”
But face-to-face classes also have other benefits: They foster a sense of camaraderie.
“Community is really important in athletic practice, and not just for fun and motivation – human connection has been proven to lead to longevity,” adds Folkard. “For some, a local weekly class is a release from the stresses and tensions of life, a chance to connect with others and build bonds and friendships.”
“We also learned that people like to exercise. and Because the struggle is shared and we are in it together.”
A Pilates instructor’s final thoughts on ChatGPT’s AI routines
ChatGPT hits the basics hard here — the classes aren’t too far off in length and the routines are packed with tried-and-true foundational Pilates exercises — but it’s far from perfect.
The two biggest shortcomings of this program are the lack of detailed instructions and the limited accessibility of the routines as they do not cater to a range of audiences, ages, or ability levels.
You could argue that giving ChatGPT more precise prompts would solve this issue, but that’s missing the point, especially if you’re not experienced enough to know exactly what your workout will entail.
People don’t go to classes just to do something for an hour, they go to learn something new. You’re unlikely to find Slash teaching “beginner guitar.” The instructor is there to answer questions, of course, but also to provide insight you never knew you needed.
For example, Folkard highlighted the example of lateral breathing: Someone just beginning this practice is unlikely to ask an instructor (or ChatGPT) how to breathe correctly, a skill we all assume we can do.
Without the intervention of an instructor, breathing incorrectly during a workout can potentially ruin the quality of your session. The same goes for exercise technique, which often requires very specific advice to achieve perfect form and maximize the effectiveness of your movements.
Still, Forcade said he’s “not opposed to an AI training plan” and “is excited to see how it goes.”
“It wasn’t that long ago that virtual classes were frowned upon,” she says, “but for now, when it comes to exercise, especially something like Pilates that requires detailed direction and flow, I would make sure to choose a qualified instructor. Plus, on a human level, getting to know your teacher and building a relationship with them is really important.”
In-person classes are best, but if you’d prefer to practice Pilates at home, try an app like Folkard’s Shape Pilates that offers live classes, or if that’s not possible, watch YouTube videos from certified instructors. These videos include expert insight and detailed movement tips to help you master your form and have more effective sessions.
