Live workout: train together, at the same time, each at home

Why training together motivates

A meta-analysis by Carron and colleagues (1996) shows that support from family and friends and group cohesion are associated with more regular exercise. In Wing and Jeffery's trial (1999), participants who joined with friends were far more likely to complete their programme than those who came alone.

Other people's presence also helps you keep going: with a slightly stronger partner, people persist longer (the Köhler effect, Feltz et al., 2011). And motivation spreads: exercise is "contagious" between friends (Aral and Nicolaides, 2017). A live workout creates that shared appointment, even at a distance.

How it works

• In a FitPacer group, tap "Live workout", choose a timed routine and the start time (in 2, 15 or 30 minutes, or in 1 hour).
• Members are notified (if they turned notifications on) and can reply "I'm in".
• Shortly before the time, everyone enters the waiting room: you can see who's there, with a shared countdown.
• Tap "I'm ready": at the set time, the workout starts on its own for everyone, at the same second.
• During the workout, a "Live" badge shows the participants; one tap sends a reaction (🔥 💪 👏 😅) that appears for the others.
• At the end: "Finished together, 3 of you!", with the list of participants. The workout counts as usual for your history, badges and group.

The rules of live

• Same timer everywhere: the start time is set by the server, and each phone runs the timer itself. If it drifts, it catches up on its own.
• Running late? "Join" drops you in at the right point of the workout.
• Pausing: the person who started the workout can pause it for the whole group. Others can pause on their side, then resume: their timer catches up with the group.
• Timed routines only: weight training and "at your own pace" exercises don't fit, since everyone moves at their own speed.
• Privacy: nicknames, presence and reactions are encrypted with the group key; the server can't read them and only keeps them in memory, for a few hours.

Tips for a great group session

• Pick a routine everyone can do: better that everyone finishes, adjusting the intensity at home if needed.
• Announce the session a little in advance (15 to 30 minutes) so people have time to get ready.
• Set a regular slot (for example Tuesdays at 7 pm): regularity is what builds habits.
• Use reactions to cheer each other on, especially in the final rounds.
• Everyone at their own level: if you feel pain or fatigue, slow down or pause on your side, guilt-free.

Further reading

Official physical activity guidance is available from the World Health Organization, the NHS and the U.S. Physical Activity Guidelines.

Routines to get started

Read next

References

1. World Health Organization. Physical activity (fact sheet). www.who.int/news-room/fact-sheets/detail/physical-activity
2. NHS. Physical activity guidelines for adults aged 19 to 64. www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/
3. U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans (current guidelines). odphp.health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines/current-guidelines
4. Carron A. V., Hausenblas H. A., Mack D. (1996). Social influence and exercise: A meta-analysis. Journal of Sport and Exercise Psychology, 18(1), 1-16. doi.org/10.1123/jsep.18.1.1
5. Wing R. R., Jeffery R. W. (1999). Benefits of recruiting participants with friends and increasing social support for weight loss and maintenance. Journal of Consulting and Clinical Psychology, 67(1), 132-138. doi.org/10.1037/0022-006X.67.1.132
6. Feltz D. L., Kerr N. L., Irwin B. C. (2011). Buddy up: The Köhler effect applied to health games. Journal of Sport and Exercise Psychology, 33(4), 506-526. doi.org/10.1123/jsep.33.4.506
7. Aral S., Nicolaides C. (2017). Exercise contagion in a global social network. Nature Communications, 8, 14753. doi.org/10.1038/ncomms14753