Trust AI with your Life?

Getting to middle age? Starting to think about quality of life in your old age?

We know, and you know, staying active is important as you age for a number of reasons, or so we are told.

Can AI replace help you live longer, and become your personal trainer or at least help support your training?

Is AI the key to longevity? Exercise seems to think so?

Exercise Expertise

First, let's hear from a human, the great Donny Singe who has been a personal trainer for over 30 years, and a performance Coach and Head of Performance for a professional football team (Manly Sea Eagles and others) for around 20 years.

He has a lot of practical experience when it comes to movement. So, asking his opinion was a good start, given the assumption above.

On the other hand, we all have no doubt heard of AI (Artificial intelligence) engines such as ChatGPT and others. So we put them to the test.

But it's not that simple, and like anything, you need to get into detail.

AI ENGINES

We asked AI engines the following 2 questions, one specific to men and the other to women, just to keep it consistent:

1. What is the one thing a MAN/ WOMAN over 50 should do MORE of to live a longer, and healthier life?
2. What is the one thing a MAN/ WOMAN over 50 should do LESS of to live a longer, and healthier life?

We used:

• ChatGPT 3.5
• ChatGPT 4
• Google's Gemini, and 
• Perplexity

What AI said about "Living Longer"

Questions	ChatGPT 3.5	ChatGPT 4	Perplexity	Google Gemini
Q1 Men. Do more of?	Regular exercise, including strength and aerobic training.	Prioritise Heart Health.	Regular physical activity. 3x a week, 30 mins.	No single magic bullet, but if we did pick one it would be  regular exercise.
Q2 Ladies. Do more of?	Strength training 2-3 x per week.	Reduce sedentary behaviour.	Exercise regularly,	No single thing, but regular exercise is a great choice.
Q3. Men. Do less of?	Reduce excessive stress.	Stay physically active.	Regular physical activity,	Quit smoking.
Q4. Ladies. Do less of?	Reduce intake of sugary and processed foods, unhealthy fats, and artificial ingredients.	No single thing. It is a combination of healthy habits.	Overeating.	Reduce chronic stress.

FOR MEN

Of the 8 answers, 5 related to exercise, 1 to stress, 1 to heart health which would include regular exercise, and 1 to smoking.

Men. Overwhelmingly - Regular Exercise.

FOR WOMEN

Of the 8 answers, 4 related to regular exercise, 2 to food, 1 to stress, and 1 very generally related to healthy habits which would include all of the above.

Ladies - regular exercise and healthy eating.

Was there gender bias in the data? Are men all about strength, thus exercise, and women, well yes exercise but also dieting?

No way to tell, but all the points would be relevant to both men and women we would argue.

We got the high-level picture. But is it that simple?

Getting into AI Exercise Detail

If exercise is the answer, what about specific exercises would AI suggest we actually do? This proved a little harder:

The question.

"Suggest 10 specific exercises a (man/ woman) over 50 should do as part of regular exercise to live longer. Please be precise as to the actual exercise to be done and how to do it."

Exercise - MEN & WOMEN SIDE BY SIDE COMPARISON

	Men	Women
1.	30s intervals of high intensity on a fan bike.	Pickleball (No volumes given)
2.	5 sets of 8 deadlifts	Dance (No volumes given)
3.	3-5 sets of 8-12 reps of squats.	Walking clubs (No volumes given)
4.	5 sets of 45-60s carries.	Squats (No volumes given)
5.	Pulls ups, as many as you can.	Lunges (No volumes given)
6.	Plank 30-60s.	Planks (No volumes given)
7.	Bridges (No volumes given)	Chair dips (No volumes given)
8.	Rotational movements (Only high level)	Dumbbell rows (No volumes given)
9.	Functional fitness exercises (Only high level)	Bicep curls (No volumes given)
10.	Flexibility exercises (Only high level)	Flexibility exercise like yoga (No volumes given)

were specific, and then it became more general. No specifics for the ladies but did include an interesting mix of Chair dips, Dumbbell curls, and Bicep curls.

So, interesting, but maybe not that useful in terms of detail or structure. But have we lost the living longer angle?

You need to ask for a Routine.

So, we requested a workout routine, using this.

"Prepare a detailed workout routine for a man, to help him live longer including the number of sets and reps, and specific exercises. Workouts should be no longer than 45 minutes at the gym".

Workout Routine - Male 50+

(45-minute Gym Session)

1. Warm-up (5 minutes)
   • Start with 5 minutes of light cardio (e.g., brisk walking or cycling) to increase heart rate and warm up muscles.
2. Strength Training (25 minutes)
   • Deadlifts: 3 sets of 8-12 reps.
   • Squats: 3 sets of 8-12 reps.
   • Lunges: 3 sets of 10 reps per leg.
   • Dumbbell Rows: 3 sets of 10 reps.
   • Bicep Curls: 3 sets of 12 reps.
   • Planks: Hold for 30-60 seconds.
   • Bridges: 3 sets of 12 reps.
3. Cardiovascular Exercise (10 minutes)
   • Fan Bikes: Perform high-intensity cycling intervals: 30 seconds all-out sprint followed by 30 seconds rest, repeated for 10 rounds.
4. Cool Down and Stretching (5 minutes)
   • Finish with stretching exercises targeting major muscle groups, holding each stretch for at least 15-30 seconds.

Workout Guidelines:

• Perform this routine two to three times per week, allowing at least one day of rest between sessions.
• Focus on proper form and technique during each exercise to prevent injuries.
• Adjust weights and intensity based on individual fitness levels and capabilities.
• Stay hydrated throughout the workout session and listen to your body's signals.

By following this structured workout plan that combines strength training, cardiovascular exercise, and flexibility work within a concise timeframe, men can improve muscle strength, cardiovascular health, balance, and overall well-being to support longevity and healthy aging.

And there you have it a workout routine from a machine for a human man to help him live longer. But what about the ladies I hear you cry.

We asked the same, but for Ladies.

"Prepare a detailed workout routine for a woman, to help her live longer including the number of sets and reps, and specific exercises. Workouts should be no longer than 45 minutes at the gym".

Workout Routine - Female 50+

The Summary

When it came to the female workout, the machine added an extra 5 minutes and a whole flexibility and balance section, why not for men is unclear as this is just as important for aging men. So, we asked for a 45 min workout for the ladies and got a 50min workout. Does this inaccuracy expand into a lack of accuracy in advice?

Other than that, not a bad mix of exercises.

Will Donny be replaced by an AI?

At this stage a "Hell No", but that's what he said.

There is always the human element and unique needs or variables that code would not be able to identify and adapt for.

Can we mimic these, get detailed answers? What else did Donny say?

• Exercises are technical movements, starting with high intensity is not advised unless you are already conditioned. Make sure you are warmed-up to avoid injury.
• Ideally, we train for capability. Build capability to get to a goal without injury. You have to build-up to this, especially as you age to avoid an MEI.
• Walk as frequently as possible.
• Mix it up:
• Resistance training to build strength, endurance, and tenacity.
• Yoga, Pilates, stretch work for postural alignment, lung capacity and joint mobility.
• Walking or other cardio
• Don't overthink this.

Specific exercises should fit with the individual and their goals, so definitely not a one-size-fits-all, but the basics are there. In fact, as long as you are moving, mixing cardio and strength, and working the key muscle groups. Some of the Old Bull relevant podcasts below for listening. 

How to Approach and Train for Cardio:

Key takeouts were setting motivation or purpose, your goal, measurement, and what type of training or modality with some focus on aerobic. More in the podcast above.

 Is Cardio or Resistance Training better?

 Key takeouts were to do both. Weightlifting reduced risk 9-22%, Cardio reduced risk 24-34%, and if you did both 41% less.  

The Sum-Up

So, an interesting exercise, excuse the pun, but aside from the Captain Obvious stuff, you do need to get into specifics, and choose your AI engine, just as you would choose a PT, carefully.

AI Query Cheat Sheet:

• Exercise routine.
• How long and how many times per week to exercise.
• Goals or specific areas requiring work.
• Preferred exercises, for example running or cycling.
• Injuries or areas to avoid.

And then use your common sense. So, for now, interesting, cost effective, maybe for established athletes, but Personal Trainer probably not going anywhere soon, as they can demonstrate and correct technique, customise programs, mix it up and keep you accountable. For a fee, obviously.

Building a detailed plan

 The Query