Make fitness plan with ChatGPT

As a Pilates and yoga enthusiast, my fitness routine has always revolved around these practices. In the past, when I was at my most passionate, I would attend a class almost every day, and before I had kids, two classes a day weren’t out of the question.

These days, I stick to three Pilates sessions a week, each lasting 50 minutes, scheduled for Monday, Wednesday, and Friday mornings. After dropping off my kids, I head straight to the Pilates studio, where I work out from 8:30 to 9:20. In addition to Pilates, I almost always start my mornings with 20 minutes of Baduanjin, a practice that not only calms my mind but also makes my body feel much more flexible.

Once a week, I also set aside time for a 60-minute session of 3D Spinal Yoga, which is especially important for me as I have some scoliosis. After practicing, I feel a significant release of tension, especially in my back and spine. Pilates, on the other hand, focuses on strengthening my core and sculpting my muscles. Many people comment on how well I’ve maintained my figure, especially for my age, and I tend to agree.

However, I’ve always felt there was room for improvement in my routine. The most obvious gap? Cardio! So I turned to ChatGPT for advice on aerobic exercise. It recommended brisk walking, swimming, cycling, and running, noting that these activities effectively improve cardiovascular health and boost fat metabolism. I was particularly intrigued by the idea of brisk walking.

So I asked: What exactly is brisk walking?

ChatGPT explained: "Brisk walking is a faster-paced walk, usually around 4 to 6 kilometers per hour (2.5 to 3.7 miles per hour). It elevates your heart rate, but you can still carry on a conversation. Signs of brisk walking include slightly heavier breathing, quicker steps, and possibly feeling some warmth in your body. It’s a great low-impact cardio exercise that helps improve cardiovascular health and burn calories."

After hearing this, I realized this exercise was perfect for me! I decided that on Tuesdays and Thursdays, when I don't have Pilates, I would go for brisk walks right after dropping off my kids.

I then asked ChatGPT: How long should I brisk walk for?

It recommended aiming for 30 to 60 minutes per session, which is enough to benefit cardiovascular health and improve overall fitness. If time is tight, starting with 30 minutes is fine, with the goal of gradually increasing to 60 minutes as endurance improves. It also emphasized walking at a moderate intensity—enough to raise your heart rate but still be able to talk. For variety, ChatGPT suggested trying different walking routes, terrains, or even alternating between fast and slow walking for interval training.

ChatGPT listed numerous benefits of brisk walking: improved cardiovascular health, mood enhancement, stress reduction, increased endurance, and weight management. These tips were incredibly helpful.

As a result, with ChatGPT’s guidance, I happily updated my fitness plan:

- **Monday, Wednesday, Friday**: Pilates classes focused on core strength and muscle sculpting.

- **Tuesday, Thursday**: One hour of brisk walking for cardio, boosting cardiovascular health and metabolism.

- **Every morning**: 20 minutes of Baduanjin to awaken my body and calm my mind.

- **Once a week**: 3D Spinal Yoga to improve spinal flexibility and health.

Wow, ChatGPT really is amazing!