You can use Microsoft Copilot AI as a personal fitness trainer, but is it any good?

Personal trainers and nutritionists can sometimes feel like a luxury that only celebrities can afford. However, personalized training plans and nutrition recommendations are more accessible than you think. In fact, Microsoft Copilot AI has a GPT “Fitness Trainer”; let’s try it

You probably know Microsoft Copilot, formerly “Bing Chat,” as a standard AI chat, but it also has several specialized GPTs. There is “Designer” for pictures, “Vacation Planner”, “Kitchen Assistant” and “Fitness Trainer”. I was interested to see how good the GPT Fitness Trainer is, as I know how expensive personal training can be.

More than a Google search

Whether it’s running, swimming, or lifting weights, starting out on your own without someone giving you clear direction is difficult. If you’re like me, there’s a good chance you’ve turned to a good Google search for help. There is a lot of great information available online, but it lacks the personal touch that a coach can provide.

That’s what got me excited about Copilot’s Fitness Trainer GPT. In theory, it can be more personal than trying to find a training plan or recommendations online that fit my criteria. If I want something different or don’t like a particular part of the plan, I can just ask Copilot to change it on the fly. That’s the idea, at least.

Find exercises that meet your needs

The first thing I wanted to try was to get some exercise recommendations to work a specific part of my body. One of my knees has been bothering me so I asked for stretches I could try and mentioned the equipment I have available.

What stretches can I try for a sore knee? I have foam rollers and resistance bands

First, he suggested I do a “Heel and Calf Stretch”, “Quads Stretch” and “Hamstring Stretch”. I’ve been to a physical trainer for my knee, and these are three stretches they told me to do: good job, AI. But I wanted more, and I ignored that I said I had foam rollers and resistance bands. So I got more specific.

What can I do with a foam roller and resistance bands to help a sore knee?

This time, he suggested “Quadricept Roll,” “IT Band Roll,” “Clamshells,” “Terminal Knee Extension,” and “Mini Squats with Band.” Again, these are all things that a human fitness trainer told me to do. The next question I would ask a human is, “How often should I do these things?”

How often should I do these exercises?

Copilot recommended that you do the foam rolling and resistance band exercises two to three times a week and the stretches daily. This is also verified by what I was told in real life. Your results may vary, of course, but in this case, Copilot hit the nail on the head.

Build a half marathon training plan

One of the most common types of training plans available for purchase online is for half marathons. For many runners, a half marathon is a sweet spot between a relatively easy 5K and a very challenging marathon. If you have never tried a half marathon, a training plan is very helpful.

There are many training plans for many experience levels available online, but those that offer more customization usually come at a cost. So let’s see what the Copilot Fitness Trainer can do. I am going to specify my request.

I’m running a half marathon in 6 weeks. I can already run 5 miles quite easily. I would like to run 3 times a week. Can you create a training plan for me?

Copilot spat out a long bulleted list, which I put in the chart below for easy viewing.

This is a pretty solid training plan that lines up with other training plans I’ve seen online. The beauty is that I didn’t have to search a bunch of websites or pay money for a plan specific to my needs. I just asked for it.

Personalized weight lifting routines

Have you ever walked into a gym and felt completely lost in a sea of ​​machines? Sure, you might start lifting heavy things unintentionally, but getting help can go a long way. Let’s see what Copilot can do.

I would like to get stronger for swimming. Can you create a weight lifting routine for me?

Again, Copilot put his answers in a bulleted list, but here it is in a handy chart.

This is exactly what I was looking for. The routine focuses on the muscles that are used most for swimming, and now I won’t feel lost in the gym.

Get help with nutrition coaching

The last thing to try is food recommendations. Nutrition can be an integral part of any workout routine, and there’s tons of great information about it online. I was curious to see if I could get a more personal touch with Copilot.

What should I eat after swimming training?

Copilot gave me these three suggestions:

1. Chicken wrap: Chicken is a great source of lean protein. Pair it with red peppers, lettuce, cucumbers and light sour cream for extra vitamins.
2. Fish and quinoa: Quinoa is rich in protein and contains nutrients that benefit swimmers. Fish provides omega-3 fatty acids for brain health and inflammation repair.
3. Greek yogurt and fruit: Greek yogurt is full of protein and potassium. Add berries for a metabolism-boosting treat.

It sounds delicious. Let’s try a different activity.

What should I eat the night before a half marathon?

First, Copilot gave me general information about what types of foods are best to eat. I wanted more specific recommendations, so I asked.

Can you give me specific recipes?

Copilot responded with a full recipe including ingredients and instructions for “Chicken Curry with Rice.” Beautiful!

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I am quite impressed with Copilot’s Fitness Trainer GPT. For the most part, you seem to be giving accurate information. Sometimes it takes a little push to get what you really want, but that can be true for humans too. This is all part of why it’s an interesting tool. Of course, make sure you don’t blindly follow everything he tells you to do. A quick fact check and common sense will go a long way.