Online workouts
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The Impact and Effectiveness of Online Workouts
Introduction to Online Workouts
Online workouts have surged in popularity, especially during the COVID-19 pandemic, as people sought alternatives to traditional gym settings. This article synthesizes research findings on the effectiveness, challenges, and user experiences of online workouts.
Effectiveness of Online Workouts
Physical Fitness and Strength Gains
Research indicates that online workouts can effectively improve physical fitness, though they may not always match the effectiveness of in-person training. A study comparing traditional, hybrid, and online weight training classes found that while all groups showed significant knowledge improvement, the online group had lower strength gains in exercises like bench press and squats, likely due to lower motivation and accountability. Another study comparing supervised livestreaming, video recordings, and written programs found that all modalities increased physical activity levels, but supervised livestreaming was most effective in improving cardiovascular variables. Similarly, a study on low-intensity exercise training via Zoom showed comparable strength and muscle mass gains between online and in-person groups, though in-person supervision led to better performance in specific fitness tests.
Cardiovascular Health
Online workouts also positively impact cardiovascular health. The supervised livestreaming modality showed significant improvements in resting heart rate and cardiovascular fitness compared to unsupervised methods. Additionally, low-intensity online exercise training was effective in reducing blood pressure and arterial stiffness.
User Experience and Engagement
Motivation and Adherence
User engagement and adherence to online workouts vary based on the delivery method. Supervised livestreaming had the highest adherence rate (93.3%), followed by video recordings (86%) and written programs (74%). The presence of a live instructor and real-time feedback likely contribute to higher motivation and adherence.
Challenges for Instructors and Participants
Instructors face unique challenges when transitioning to online platforms. Teaching online is more cognitively demanding, and instructors often lack resources to create a professional workout space. They also struggle with providing real-time feedback and building rapport with participants. Participants, on the other hand, find it difficult to engage in real-time interactions and receive personalized instructions.
Technological Innovations in Online Workouts
Augmented Reality and Enhanced Visualizations
Technological advancements like augmented reality (AR) are being explored to enhance the online workout experience. For instance, FlowAR uses AR to provide always-present virtual overlays, helping users maintain balance and motion flow during yoga exercises. This innovation addresses the common issue of disrupting balance to keep the screen in view.
Fitness Applications and Social Media
Fitness applications and social media play a significant role in promoting online workouts. Factors such as information quality, content, and social networking positively impact user engagement and intention to use fitness apps. Observing others' workouts on social network sites can also improve the observer's physical activity through increased workout self-efficacy.
Conclusion
Online workouts offer a viable alternative to traditional gym settings, with proven benefits for physical fitness and cardiovascular health. However, the effectiveness of online workouts can vary based on the delivery method, with supervised sessions generally yielding better results. Technological innovations and social media can further enhance user engagement and motivation. Despite the challenges, online workouts provide a flexible and accessible option for maintaining physical activity.
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