Fitness
Top fitness apps to help you stay in shape
In this article, DANIEL ADAJI explores the different smart fitness technologies that are helping to transform the fitness landscape
The world of fitness is rapidly evolving, fuelled by advancements in technology that are reshaping how we exercise, monitor our health, and achieve our fitness goals.
Smart fitness technology, a blend of wearable devices, apps, and data-driven insights, has revolutionised the way people approach fitness by offering personalised, efficient, and connected workout experiences.
From tracking activity levels to optimising recovery, these innovations are becoming integral to our daily lives, improving overall well-being while also fostering a more dynamic, adaptable, and intelligent approach to staying healthy.
Rise of smart fitness technology
Smart fitness technology has its roots in the increasing use of sensors, algorithms, and data analytics in wearable devices, like fitness trackers and smartwatches.
Early versions of fitness technology, such as pedometers and heart rate monitors, laid the groundwork for today’s more advanced systems.
However, the explosion of interest in health tracking began with the rise of smartphones, which allowed more people to interact with health-related apps and devices.
As technology advanced, the fitness industry followed suit, adopting innovations that could not only monitor performance but also suggest improvements and optimize individual fitness plans.
The integration of artificial intelligence and machine learning has pushed this evolution even further.
AI-powered fitness platforms and wearable devices are now capable of delivering insights in real-time, adjusting workouts based on user feedback, and predicting future health trends based on patterns in a person’s data.
Key components of smart fitness technology
Smart fitness technology encompasses several components that work together to create a comprehensive health and fitness ecosystem. Some of the key elements include:
Wearable devices
Wearable devices, such as smartwatches and fitness trackers, have become indispensable tools for monitoring physical activity, heart rate, sleep patterns, and even blood oxygen levels.
These innovative gadgets utilise advanced sensors to gather real-time data, providing users with detailed insights into their health and well-being. With features like GPS tracking, calorie burn monitoring, and personalized recommendations, wearables empower individuals to optimize their fitness regimens and make informed lifestyle choices.
Additionally, wearables offer alerts for abnormal heart rhythms, stress levels, and other vital signs, enabling proactive health management.
Their convenience and accuracy have made wearables a staple in modern health tracking.
Fitness apps
Many fitness apps seamlessly integrate with wearable devices or function independently, providing a comprehensive fitness experience.
They offer a diverse range of workouts, tracking capabilities, and progress reports, empowering users to monitor their journey. Leveraging AI technology, these apps suggest personalised workouts based on individual goals, fitness levels, and preferences.
Additionally, they utilise motivational tools, such as rewards, challenges, and social sharing, to keep users engaged and driven. With features like virtual coaching, nutrition planning, and mindfulness exercises, fitness apps provide a holistic approach to wellness, helping users achieve their goals and maintain a healthy lifestyle.
Smart home gym equipment
High-tech home gym equipment, such as connected treadmills, stationary bikes, and smart weights, offer live workout classes and on-demand programs. These devices track a user’s performance and adjust settings automatically to ensure that workouts are challenging but safe.
Health Analytics
Behind many smart fitness devices is a powerful system of data analytics that helps users interpret the data collected during workouts.
This allows for personalised recommendations, such as adjusting intensity levels, recommending rest days, or even offering nutritional advice based on activity levels.
Virtual coaching and AI trainers
Virtual coaches are becoming more common in the fitness world. These AI-driven trainers offer real-time feedback during workouts, correct form, and push users to improve their performance.
This technology is especially helpful for people working out at home without a personal trainer or fitness instructor.
Recovery tools
Smart fitness technology has extended beyond workouts to include recovery. Tools like massage guns, compression boots, and smart foam rollers are equipped with sensors and analytics that help users recover faster and reduce muscle soreness.
Smart fitness devices and apps
Smart fitness technology is now a multi-billion-dollar industry with many players competing for consumer attention. Some of the most popular and widely used devices and apps in the market include:
Apple Watch
The Apple Watch is one of the most recognised wearable fitness devices. It tracks various health metrics, including heart rate, sleep patterns, and activity levels. The integration with Apple’s ecosystem also allows users to sync their health data with their iPhones and other devices.
Fitbit
Fitbit remains a leader in wearable fitness technology. Its products offer a range of health-tracking features, from step counting to heart rate monitoring and sleep tracking. Fitbit also integrates with its app, providing insights and personalized recommendations based on the user’s data.
Peloton
Peloton is well-known for its connected stationary bikes and treadmills, which allow users to participate in live and on-demand fitness classes from home. Peloton’s devices also track performance metrics like speed, distance, and resistance, helping users track their progress over time.
WHOOP
WHOOP is a high-end fitness tracker designed for athletes and serious fitness enthusiasts. It focuses on monitoring recovery, strain, and sleep, offering insights into how to optimize performance.
The device doesn’t have a screen, but the data is accessible through the WHOOP app, which provides detailed analytics on recovery and performance.
MyFitnessPal
A popular app for tracking diet and exercise, MyFitnessPal allows users to log meals, track calories, and monitor macronutrient intake. It’s particularly helpful for those trying to lose weight or maintain a balanced diet in conjunction with their fitness goals.
Oura ring
The Oura Ring is a smart wearable that tracks sleep and activity by analysing key health indicators like heart rate variability, body temperature, and movement. The device provides insights into the user’s readiness to perform, helping them make informed decisions about rest and recovery.
Mirror
The Mirror is an innovative fitness device that offers a full workout experience in the form of a sleek, interactive display. It streams live and on-demand fitness classes and provides real-time feedback on form and technique. The Mirror is a smart solution for those who want a personalized fitness experience at home without bulky equipment.
How smart fitness technology enhances workouts
Smart fitness technology provides users with a deeper understanding of their health and fitness, allowing them to improve in ways that would be difficult to achieve otherwise.
Here are some ways it enhances workouts:
Personalisations
One of the major benefits of smart fitness technology is its ability to deliver personalised workout experiences. With AI-driven insights, wearables and apps can analyse a user’s fitness level, preferences, and goals to create tailored workouts. This increases the likelihood of long-term success by ensuring workouts are suited to individual needs.
Real-time feedback
Devices like smartwatches and fitness trackers provide real-time feedback on performance, allowing users to adjust their workouts on the fly. Whether it’s increasing the intensity, changing the duration, or adjusting the form, users have access to data that keeps them on track.
Tracking and progress monitoring
Tracking progress is one of the key motivators for fitness enthusiasts. Smart fitness devices record every metric, from the number of steps taken to calories burned, which helps users monitor their progress and stay motivated. Some apps even offer social sharing features, creating an extra layer of accountability.
Injury prevention
Smart fitness technology can help prevent injuries by monitoring body mechanics and identifying potential issues before they become serious problems. AI-driven virtual coaches can suggest adjustments to form during workouts, while wearables can alert users if they are pushing too hard.
Enhanced recovery
Recovery is a critical part of any fitness plan, and smart fitness technology helps optimize this aspect. Recovery-focused devices and apps analyze sleep patterns, heart rate, and stress levels, offering recommendations to improve recovery times and reduce fatigue.
Motivation and gamification
Many fitness apps use gamification to keep users engaged. They offer rewards for meeting goals, create challenges, and even allow users to compete with friends or other app users. This social and competitive element can be a powerful motivator for maintaining consistent workouts.
The role of Artificial Intelligence and data in fitness
At the heart of smart fitness technology is data, and AI plays a significant role in interpreting that data to make workouts more effective. Machine learning algorithms can analyse vast amounts of health data from wearable devices and fitness apps, creating actionable insights for users.
For example, AI can predict how well a person will perform in their next workout based on their recovery data, helping them avoid overtraining.
AI also plays a role in virtual coaching, with some systems capable of adapting workouts in real-time based on the user’s performance.
These virtual coaches can offer personalised feedback, track forms, and suggest changes in exercises based on user-specific data. This kind of real-time adjustment can replicate the benefits of having a personal trainer without the high costs associated with in-person coaching.
Future of smart fitness technology
Looking ahead, the future of smart fitness technology is bright. We are likely to see continued innovation in the areas of AI, virtual reality, and augmented reality, which will further personalize fitness experiences and make them more immersive.
For instance, VR workouts could transport users to virtual environments where they can engage in fitness activities that feel more like games than workouts, making the process more enjoyable and engaging.
Another future trend is the development of more advanced health metrics and sensors that go beyond basic heart rate monitoring. As research in this area progresses, wearable devices may soon be able to monitor a wider range of health indicators, including hormone levels, glucose levels, and mental health metrics.
This would allow users to get an even deeper understanding of their health and adjust their fitness routines accordingly.
Additionally, smart fitness technology may continue to integrate with other areas of personal health, such as nutrition, sleep, and mental wellness, creating a more holistic approach to well-being.
For example, AI-driven systems could offer not just workout advice but also dietary and mental health recommendations based on a user’s physical activity and biometric data.
The rise of smart fitness technology marks a turning point in how we approach fitness and health. With real-time data, AI-driven insights, and personalised experiences, these innovations are empowering individuals to take control of their health in ways that were unimaginable just a few years ago.
Fitness
Alexandra Daddario, 40, relies on this underrated crunch upgrade for strong abs – here’s how to do it properly
From enduring some serious physical prep for Baywatch to working consistently with elite trainer Patrick Murphy, Alexanda Daddario’s dedication to fitness is well-documented. She often shares insights on social media, and in a recent Instagram post, the White Lotus star gave an insight into how she trains her core with one powerhouse movement: the reverse crunch into shoulder stand.
Why is it so good? Most traditional ab exercises require repetitive spinal flexion – the process of pulling your chest down toward your knees, like in a standard crunch. This isolates only the upper section of your abs, and for women who spend hours sitting at a desk, it can reinforce a slouched, rounded posture.
Daddario’s movement flips the mechanics entirely since you actively curl your pelvis up toward your chest. In doing so, you target not only your upper abs, but the lower portion and your obliques (the sides) simultaneously, all while keeping your chest open and your neck unstrained. This translates into a much stronger core, better posture and crucial lower back protection. Research also shows that a controlled posterior tilt – the lower-body curl that initiates Daddario’s move – recruits a significantly higher percentage of deep core muscle fibres than traditional crunches.
Daddario then drives her hips directly up into a vertical shoulder stand. This completely removes momentum from the equation (meaning you can’t “cheat”) and forces your abs – particularly your obliques – to balance your body and prevent you from tipping sideways.
She then takes it one step further into a Pilates plow position with her legs overhead, before reversing the movement and, again, using her abs to control the lowering of her entire lower body as she slowly unrolls her spine down onto the mat. The plow portion is optional (and super advanced); the slow, controlled, lowering phase, which happens whether you move into plow or not, is where the magic happens, challenging your core through both lifting and resisting gravity. Inspired? Here’s exactly how to do the move with good form, and how many reps and sets to aim for.
How to do a reverse crunch into shoulder stand
- Lie on your back (either on a mat, or on a reformer Pilates machine, like Daddario, with your arms anchored tightly to the floor.
- Engage your core to curl your knees toward your chest, then fluidly press your feet straight up toward the ceiling, lifting your hips and lower back off the floor.
- Slowly lower down, one vertebra at a time. Aim for 3 sets of 6-8 controlled reps.
Optional progression:
- As you reach shoulder stand with your legs extended to the ceiling, slowly start to lower your toes toward the floor over your head. Your weight should rest entirely on your shoulders and upper back – not your neck.
- Keeping your legs straight, use your core to extend them straight back up to the ceiling, then control the descent by rolling your spine down one vertebra at a time, with your legs remaining straight.
One of our most frequently asked questions here at Women’s Health? How to build muscle and burn fat at the same time. So, we asked superstar trainer Oyinda Okunowo exactly how to do it. In this 4-week plan – created exclusively for Women’s Health COLLECTIVE members – you’ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.
GET THE PLAN
As Women’s Health UK’s fitness director and a qualified Pilates and yoga instructor, Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism.
After earning a first-class degree in journalism and NCTJ accreditation, she secured her first role at Look Magazine, where she launched the magazine’s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!
Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner’s World and Red. Today, she oversees all fitness content across Women’s Health online and in print, spearheading leading cross-platform franchises, such as ‘Fit At Any Age’, which showcases the women proving that age is no barrier to exercise.
She has also represented the brand on BBC Radio London, plus various podcasts and Substacks – all with the aim to encourage more women to exercise and show them how. Outside of work, find her trying the latest Pilates studio, testing her VO2 max for fun (TY, Oura), or posting workouts on Instagram.
Fathers often share special bonds with their children. For 80-year-old Chanka Ramrattan, that bond is a shared love for fitness and exercise with his 46-year-old son Nari.
The Rousillac resident recalled that he began exercising at the age of 14, lifting weights and taking long walks, a passion that remains with him today. During his time working as a clerk at Texaco, he said he would walk from Forest Reserve to his Rousillac home, a distance of approximately 12 kilometres.
“I have done every marathon in Trinidad; you name a marathon, I could tell you. Miami Marathon, Tobago Sea-to-Sea, which is the most difficult marathon that I’ve ever done. I even have a trophy where I got the fastest speed walking man, and I have all my medals,” he recounted.
Chanka’s last marathon was a virtual one in 2021. Since then, his doctor has advised him to slow down because of his age. Now, he spends his time at the Health and Fitness Gym in Debe and South Oropouche about three times a week, walking marathons of his own on the treadmill.
“I do cardio walking for one hour, and I do weight training for one hour. Then, I go in the sea and I swim and dive for one hour,” he noted.
Chanka firmly believes regular exercise has contributed to his longevity and said he plans to keep going.
“Exercise is very important, and I like exercise. You go to Miami, and you’ll see 90-year-olds and 100-year-olds in the gym, walking, and even going to marathons. That’s because if you don’t exercise, you feel lethargic, you feel down. And you also have to read a lot. So, you exercise the brain, and you exercise the body,” Chanka advised.
His son Nari believes that perseverance was one of the most important lessons his father passed on to his children, along with a love of fitness and exercise.
“When you are looking at your dad, and your mom, and you are seeing them exercising and you are seeing them fit, why would you not want to do the same thing? So, it was instilled in all of us, myself and my two siblings. That exercising became a routine. My bigger sister, she would run, and my smaller sister would do cardio,” Nari explained.
The engineer and businessman recalled starting to exercise and lift weights with his father and uncle from a young age, crediting the experience with shaping the discipline and fitness mindset he still follows today.
However, in 2016, he faced a big obstacle after he hit his head during a diving accident, damaging his C6 and C7 vertebrae and spinal cord.
“I was 37 at the time when I got into the accident. I lost all feeling in my body. The person that you see in front of you now is not the person I was three years ago. I actually couldn’t move at all; I could only move my toe. It took a lot of hard work and will, to come out of that situation. Eventually, I started to transfer from my wheelchair to a bed, to a car. I even built a machine for me to stand up with a harness, and it pulls me up in the air so I can stand up straight. So, I used that for two years to get my body back to where it is,” Nari explained.
Nari, who is currently a quadriplegic, said he was only able to make progress through persistence and support from his loved ones. Chanka admitted that period was one of the most difficult experiences of his life as a parent.
“I wouldn’t like to explain that, that is a different thing altogether. He was in Mount Hope for six months, we had to go every day. It was a real trying thing, but you know, he is on the way to recovery. His mother wants to see everything good for him. For me, she will treat me second class and she will treat them first class, and she is right. Because the ones that are able to walk, you give them less attention because they are tending to themselves. You have to give more attention to the one that needs attention,” he acknowledged.
But their bond through exercising didn’t change. During COVID-19, Nari said his father returned to weightlifting under his son’s guidance.
“When my dad was trapped in the house and he couldn’t go anywhere, he was very miserable. So, we had a schedule where he and I would use the weights that I have at home, and I would tell him what to do. He actually got a six-pack during COVID. So, we stayed home and exercised with my wife and all too. After, I realised now I could start back to go to gym,” Nari reflected.
Chanka said his son’s determination continues to inspire him.
“When you see somebody who is a bit incapacitated and they’re exercising, they give you inspiration. Like if that man could do that, I could do that too. I wish Nari all the best. He is adhering to all his exercises, and he has a will that you won’t get in your next life. It’s probably my genes passed on to him,” Chanka shared.
Nari said none of that would have been possible without his father’s influence.
“Dad, I just want to tell you, thank you very much for being in our lives. You give us the encouragement to go day to day, and just keep being who you are, because you have a strong will, strong mind, and that is what keeps us going every day,” he said.
Fitness
Angela Rippon, 81, reveals the one exercise she never skips for strong legs: ‘I do it every morning without fail’
At 81, Angela Rippon is one of the UK’s most energetic and active broadcasters. A long-time advocate for movement, the former ballet dancer has often credited simple, consistent habits with helping her stay strong, mobile and independent as she gets older. And among her daily rituals is one surprisingly simple exercise she swears by: pliés.
‘I’ll do 20 pliés in the morning, because that’s really good for your balance, your knees, your posture, your core strength, for everything,’ she told Good Housekeeping. ‘Ballet is a wonderful thing for keeping your legs in good shape. It builds the right muscles in your calves and thigh. I go to class whenever I can. I’m a great advocate for dance being the best form of exercise for your mind and your body.’
Pliés are an easy move that require no equipment and Rippon’s 20 reps take less than a minute to do, yet experts agree that they can offer a host of benefits, from improving balance and posture to building lower-body strength and supporting healthy joints. As Women’s Health Fashion Editor and dance instructor Isabelle Knevett says, ‘Plies strengthen the legs, glutes and inner thighs simultaneously. They also require core activation in order to maintain an upright posture, which helps train your balance and stability.’
Research backs Rippon’s morning habit, too. A 2024 study found that a 10-week classical ballet programme improved lower-body strength and physical function in women over 50, suggesting ballet-inspired movements may help support mobility and independence as we age.
And Angela has one more non-negotiable within her morning routine: stretching. ‘I do it every day without fail. Even if I’m on a really tight schedule and in a very small hotel room. Think about a cat. A cat might sleep for five hours, but when they get up, they stretch absolutely everything. I feel that after I’ve been sleeping, that’s what I need to do to get everything moving again.’
As for its benefits for longevity, a recent study published in the Scandinavian Journal of Medicine & Science in Sports found that greater flexibility was associated with a lower risk of early death, while other research found that a 10-minute at-home stretching routine can counteract significant decreases in strength, flexibility and jumping performance caused by low physical activity levels. Consider us influenced.
One of our most frequently asked questions here at Women’s Health? How to build muscle and burn fat at the same time. So, we asked superstar trainer Oyinda Okunowo exactly how to do it. In this 4-week plan – created exclusively for Women’s Health COLLECTIVE members – you’ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.
GET THE PLAN
As Women’s Health UK’s fitness director and a qualified Pilates and yoga instructor, Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism.
After earning a first-class degree in journalism and NCTJ accreditation, she secured her first role at Look Magazine, where she launched the magazine’s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!
Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner’s World and Red. Today, she oversees all fitness content across Women’s Health online and in print, spearheading leading cross-platform franchises, such as ‘Fit At Any Age’, which showcases the women proving that age is no barrier to exercise.
She has also represented the brand on BBC Radio London, plus various podcasts and Substacks – all with the aim to encourage more women to exercise and show them how. Outside of work, find her trying the latest Pilates studio, testing her VO2 max for fun (TY, Oura), or posting workouts on Instagram.
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