How Zing Coach™ Works

Workouts
1. How does the typical workout look like?
Since every person is different, there is no universal workout program. Every training is tailored to meet specific users' needs, goals, feelings, and availability of equipment & time. However, there are features that are common in all workouts.

  • Each workout includes a simple 'warm-up' (light cardio and stretching) at the beginning and a 'cool-down' (flexibility and mobility exercises) at the end with the main fitness part in the middle.

  • The time of the workout ranges from users' time availability: from 10 to 60 minutes. If the user is eager to go for more, they will be offered a post-workout exercise, specific skills training, and recovery exercises, along with educational content to gradually develop your wellness knowledge and mindfulness.

  • The workout program is designed with careful progression (new challenges over time - more reps, heavier weights, longer distances, more variations).
2. What if I have pain during the workout?
The workout program is 100% safe; it's quite likely safer than sitting at home on the couch, especially over time. Zing AI fitness coach considers your body uniqueness and offers exercise which will help you optimize your performance without pushing you over the body's current limits. The workout is accompanied by precise instructions to help you move safely and efficiently.
One of the main components of Zing AI methodology is mind & body integration along with self-reflection. We teach users to 'listen to their bodies' which means that if there is pain or excessive discomfort while exercising, the user will be advised to stop, relax, and offered an alternative exercise or a recovery workout.
If you feel pain or discomfort, you can pause the workout and tell Zing AI coach about your problem. The program will be immediately adjusted and you'll be offered a recovery practice or a set of exercises that will help you relieve the pain.
3. How much time a day do I need to exercise?
The core mission of Zing is to inspire you to move daily. Thus, the workout time ranges from 10 to 60 minutes to let you squeeze in a couple of exercises even at work or in short periods of free time that you can easily manage in a busy life. Then if you want to challenge yourself further the Zing AI coach will gladly provide you with more and more difficult programs and skills: there is no limit to how easy or difficult your training can be, because the Zing AI coach will work with you in defining what is best for you and your current lifestyle, today and every day.
4. Do I need special equipment?
There is no equipment requirement, as most programs can be specified with bodyweight exercises only. However, if you have access to equipment, the Zing AI coach, depending on your objectives and current condition, can add the use of dumbbells, resistance bands, and massage rolls to increase intensity and further challenge yourself, or to variate the types of exercises.
5. If I'm an advanced athlete, will I still benefit from the workout?
Yes, the programs target all fitness levels. You'll be offered more challenges, intensity, conditioning, strength, reps and distances, mobility and many other variabilities to keep you progressing towards your absolute peak condition, both in terms of generic fitness and wellness or specific objectives such as endurance, muscle mass, power, etc.
6. What if I get bored exercising every day?
To stave off workout boredoms we alter physical activities, letting users try various workout combinations and choose the most enjoyable ones. Bodyweight exercises, workouts with equipment, various forms of mobility training, skills derived from martial arts and yoga, recovery exercises and much more ... are all combined to design variability and promote a never-ceasing desire to train and perform.
7. What aspects of fitness do the programs develop?
Depending on your chosen objectives (for example weight loss, muscle gain, general wellness, athletic performance, etc) the Zing AI coach will design a program for you, which will develop some or all of the following:
  • Flexibility
  • Mobility
  • Endurance
  • Strength
  • Power
  • Agility
  • Conditioning
  • Balance
  • Coordination
  • Special skills such as headstand, handstand, etc.
8. Will I become more productive and energetic?
Being tired is a perfect reason to start exercising. Fitness is the best source of energy and productivity. When you exercise, you are also increasing blood flow to the brain, which sharpens your awareness and mental clarity. Exercise stimulates brain plasticity by boosting the growth of new neuronal connections in the brain, improving your cognitive skills, boosting your mood, and fighting depression.

We live in a society where people are always looking for a quick solution to fight fatigue: coffee, sports drink, energy bar, that will give them the extra energy to get through the day. But the best approach to overcome fatigue is actually getting up, squatting, walking, or doing any kind of physical activity.

A variety of studies have already proved that people who complete a regular exercise program report improved vitality compared to groups that do not exercise.
When exercising for energy, you should aim to exercise in your low to moderate heart rate zone. This will prevent body depletion, and help you avoid feeling fatigued.
9. Can I set up workout reminders?
Absolutely. Zing realizes that you've got a lot on your plate - workout can wait. Not too long, though.
10. How can I set up reminders?
Workout reminders can be set up under 'My coach' tab. When you launch the app for the first time this day, Zing will ask you if you're ready for your workout - just choose 'Set reminder for later' to get a little nudge.
11. How do I view my workout stats and session history?
To view your workout stats go to 'My Journey' - there you should see your health dashboard located at the middle of the screen. To see your workout stats from the previous workouts, tap 'Recent workout' at the top of the screen.
12. How can I change the length of workouts?
You can manage the duration of your workouts in Settings. Just switch the time under 'I'm active minimum ... min' to what suits you best.
13. How often should I workout?
Zing recommends to work out every day for at least 20 min. This recommendation is backed up by scientific research and actual FDA guidelines which state that 20 min per day is enough to keep you toned and energized, maintain muscle and bone density, and prevent the onset of various chronic diseases.
14. Can listening to Zing music improve my workout?
Absolutely yes. The thing is, Zing music is tailored to the workout intensity. The tracks mimic your heartbeat to give you a maximal performance boost.
15. Can I work out twice a day?
You can. However, for your second workout you will be given a lighter version to make sure your body fully recovers till next day.
16. Can I work out while I am sick?
Follow the “neck rule,” which essentially separates the body into two sections: above the neck and below the neck. If your symptoms are above the neck, icnluding a sore throat, nasal congestion, sneezing, and tearing eyes, then breaking a sweat is generally considered safe. Anything below the neck, however — coughing, body aches and fatigue, chills (from a fever)—require you to take a few rest days and give your body a chance to concentrate all its powers on healing. We encourage you to complete check-in before each of your workouts to make sure no pain or discomfort is overlooked.
17. Can I work out during period?
There's no scientific reason you should skip out on your workouts during your period. In fact, there's evidence that exercise can be helpful during this time. It's best to complete check-in before each of your workouts to make sure no pain or discomfort goes unnoticed. If you mention your period, Zing coach will ask you to evaluate the pain and level of fatifue in order to adjust the workout accordingly.
18. Can I change the workout intensity?
Yes, it is possible. After each workout session Zing coach collects your feedback. If you state that workout has been too easy or too hard, you will be offered to increase or decrease the intensity for the upcoming workouts. Besides, the coach tracks the number of workouts you completed and the results of your fitness assessments, which is why your workout intenisty changes over time.
19. What if I don’t complete daily check-in?
Daily check-in is not mandatory, yet highly recommended. Self-monitoring allows you to estimate your energy level, reflect on the state you are in emotionally and physically before entering the workout mode. It helps you set all of your systems in tune with the goals you have and lets your coach aid you in doing so.
20. What if I don't feel motivated to work out?
Don't worry about that. Zing Coach will supply you with motivational boosters when and if you need them. However, as much as motivation is impactful at the start, it is fleeting and therefore not reliable in the long-term. For this reason, Zing will teach you to develop discipline when motivation is not the thing you need.
21. What if I skipped a workout (or more)?
That is totally acceptable, yet not desirable. Each time you are trying to skip a workout Zing coach finds out the reason. After that Zing either talks you into finding a way to squeeze in the workout or suggests an alternative way to benefit your health on the days you simply cannot afford a workout. Zing also regularly reminds you about your goals and tells you how many workouts you have skipped. Having someone who cares no less than you do about your results tremendously helps to maintain consistency and weed out the excuses the mind so elaborately fires up.
Overview of ZING™ content
1. What are the different types of content in Zing?
Zing offers numerous types of content aimed to provide you with nudges of science-backed wisdom to optimize your workout and self-care routine, infuse healthy lifestyle changes and make them life-long. It features visual meditations, empowering daily affirmations, pre and post workout mantras as well as tips on maintaining energy, mood and health metrics at your peak. On top of that, it provides you with a range of fitness challenges and skill-based fitness programs. And in case you're wondering about something the app doesn't cover, you can always use 'Ask Zing' option to address your question to us - the answer won't be long in coming.

Visual Meditations are 1-minute calming videos designed to relieve stress, improve productivity, and set the intention. These videos are accompanied by music and reassuring, encouraging messages that allow you to switch negative thoughts and stay calm and mindful in this very moment. The upside: Numerous studies revealed that meditating can help decrease stress and anxiety levels which will later diminish inflammation in your body, reduce blood pressure, improve attention, sleep quality, and help you make smarter food and exercise choices

Daily affirmations will help you to harness positive thinking and encourage a life filled with gratitude. Your first daily chat with Zing Coach starts with an affirmation to set the intention for the whole day. They are not any less important than physical exercises you do every day when you're opening Zing. It's crucial not only to train your body and build muscles but also to work out your mind and grow a positive attitude. The upside: Affirmations help to reprogram your thinking patterns, allowing you to perform better, to work more productively, to boost your self-esteem and confidence. They also help to mitigate the effects of stress and anxiety while enhancing motivation and inspiration. "Where the mind goes the body will follow," - Arnold Schwarzenegger

Pre- and Post-workout mantras appear right before you dive into the workout and after you get it done. Pre-workout mantras are purposefully designed to help you get into the state of mind, where your mind is not the enemy you have to win over, but rather - your greatest ally. Post workout mantras let you anchor working out as a positive behavior pattern and manifest the changes you desire in your life. The upside: Their effect is cumulative: The more you continue with them, the more you'll find your negativity will start to naturally slide away when it comes to your relationship with exercises.

Challenges is another unique feature. Challenges remind you that you're stronger & more capable than you give yourself credit for. Each challenge is 5,10 or 15 days long. During this time you will be encouraged to practice one of the fitness skills such as endurance, strength, balance or flexibility. Once you've taken on the challenge, you will have to accomplish your daily task no matter what, thus practicing your commitment and the ability to follow through. The upside: Challenges develop self-discipline and motivate you to stay accountable. They are blasting off your energy and self-esteem. “You never know how strong you are, until being strong is your only choice," ― Bob Marley

Skills are collections of structured workouts aimed at mastering one of the fitness skills. You'll have a chance to sharpen your already-acquired skills and develop new ones. Have you ever dreamed about a headstand? You'll have an opportunity to incrementally develop this skill. The upside: versatile fitness abilities, additional motivation

Coach tips are pieces of advice related to your wellness. Coaching doesn't end the moment you end your workout. Zing provides tons of useful and insightful information to help you better understand your body and be in charge of it. The upside: in today's world of information overload delivery of insightful advice on an as-needed basis is hard to overstate.

Self-discovery quizzes are interviews with AI fitness coach aimed at determining your healthy and unhealthy behavior patterns, optimal workout schedule, true motivation behind your fitness goals, your desire to start working out and most importantly keep it life-long. The upside: Self-knowledge makes you independent of the opinions of others. If you know what works for you - what is good for you and, therefore, what isn't - it is irrelevant what others might think and advise. "Don't get confused between what people say you are and who you know you are," - Oprah Winfrey
Learn about Zing™
1. What is 'daily check-in'?
Check-in is a simple yet powerful tool that allows you to align with your goals, body sensations, energy level and mood before jumping into a workout. Zingers point out that regular check-ins help them get through emotional roller-coasters without quitting their goals.
2. What is 'My Journey'?
My Journey is a part of the app where you can track your workout stats and health parameters, take on new challenges, and view skills library.
3. What is 'Ask Zing'? Who answers the questions via Ask Zing?
'Ask Zing' is an option which allows you to ask us direct questions. It serves as a communication channel between Zingers and our fitness specialists and coaches, allowing us to become familiar with your needs and concerns, addressing them one by one. You can ask literally anything related to fitness and health, and Zing will get back to you shortly.
4. What is 'Chat'?
Chat is an option to talk to Zing coach. The Coach will guide you on your fitness journey and give you everything you need, be it workout instructions, reminder, motivational boost, progress overview and far beyond. Zing coach is powered by AI, therefore accessible 24/7, you need not worry about it being the right time to work out or talk.
My Profile and Workout Statistics
1. How do I know which goal to choose?
Choosing your fitness goal affects the workout program you get as well as the types of supportive, motivational and insigtful content you will be receiving from the coach on your fitness journey.
  1. If your primary goal is to lose fat, then Lose weight is your goal. Choosing this as your priority will mean that your workout program will include mainly full-body workouts with a great mix of upper, lower body and core movements, all framed with reasonable amount of cardio to set off and facilitate calorie burn. The content you will be receiving will encourage general health boost with a greater focus on accelerating weight loss in terms of habits, behavior patterns and mindset shifts. Boost self-esteem and Get in shape will result in a workout plan somewhat similar to Lose weight, however the types of content will vary.
  2. If your goal is Boost self-esteem, Zing coach will make sure you learn to acknowledge that you are capable of much more than you give yourslef credit for. You will be receiving Zing content with a greater focus on strengthening your beliefs about your capabilities, making sure the mind is not sabotaging your fitness results, but rather celebrates them and build up on your success in fitness in other areas of life too.
  3. Get in shape is the right goal for you if you are overall happy with your weight but still would like to get a bit fitter. The Coach will encourage you to complete fitness assesments regularly as well as take body measurements to track the progress you are making. Besides, you will get additional content aimed at discovering your desired shape and ways to maintain it continuously.
  4. If your primary goal is to build up strength, Gain muscle is the best choice for you. Your workout plan will contain the workouts targeting certain body area more on some days, less on the others. Adding weights will be ecouraged during workouts. Overall your workout routine will be well-balanced, making sure you acquire strength equally across your body. The content will be targeted towards building up strong mind and body, solidifying the belief that all the power you wish to acquire is already there just waiting for you to make proper use of it.
  5. Vitality is a must-have for people who want to boost their energy levels and become more productive. Your plan will include a balanced proportion of endurance, mobility, flexibility and strength training to ensure you're not increasing muscle size or losing too much. Instead, Zing will help you to maintain your current weight and build stamina so that you feel upbeat and lively dealing with your day-to-day tasks.
  6. Picking Stress less will result in a plan somewhat similar to Vitality in terms of a roughly equal amount of cardio and strength training. This will also impact the type and amount of content you get during your conversations with Zing. Expect a lot of motivational and relaxational techniques to alleviate day-to-day pressure.
  7. Be healthy is the most suitable choice for people who want to prolong the fucntioning of all body systems at their best for noticeably longer than average periods; or mitigate the consequences of an injury, and live joyfully not knowing the troubles arising from lack of movement. This plan focuses on an all-around exercise program including cardio, stretching, and low-intensity strength training. The content is enriched with various tips on self-care.
  8. Good sleep is the goal to pick if you see working out as a means to secure a restful sleep. The workout plan will contain a lot of cardio with a substantial portion of flexibility practicing. In terms of content expect a variety of relaxation techniques. You can always change your goal at any point of your fitness journey. Zing acknowledges that and adjusts your plan accordingly.
2. How do I change my fitness goal?
You can always change your goal in Settings. Tap the My Profile tab and choose the goal that is most relevant to you - Zing will acknowledge that and adjust your plan.
3. How do I know if I'm making progress?
There are 2 main methods to do it: direct and indirect.
Direct method refers to monitoring the changes relevant to your goal in real life. For example, if you're losing weight, the indicator of success would be lesser weight measurement, and if you're making progress in gaining muscle, you would be able to see a more defined and toned musculature when you look in the mirror. However, a real-life monitoring might get tricky when you don't exactly know what you're measuring.

That's when indirect method comes into play. When you apply indirect method, you look at Zing metrics such as energy score or physical performance index which provide you with overview of your mobility, flexibility, energy levels, heart rate and how it compares to your previous sessions.
4. What are Zing Health Metrics? How are they calculated?
  1. Energy score is a relative representation of your current energy level. It varies throughout a day based upon certain activities you may partake in such as the workout session and various mediations. It also changes in response to answers about your body feelings and mood check-ins.
  2. Physical performance index formula takes all of your major Apple Health metrics (VO2, HRV, RHR, and HR as well as gender and age) into account in order to calculate one unified indicator of your physical health and fitness.
  3. Metabolic rate reflects the number of calories your body burns while at rest. With its help, Zing determines how much calories you should burn each day to lose, gain, or maintain your current weight
5. Why do I need to track Health Metrics?
Your body is a complex system. Zing makes tracking it simple. Zing uses Machine Learning to determine the things that define your performance and energy.

Zing holds you accountable for your physical activity, with added health features such as sleep tracking, heart-rate monitoring and more. Your tracking wearables share that fitness tracking data with Zing to give you a broader look at your overall fitness.

If you're a fitness enthusiast, you're always in a quest for ways to train harder and farther, run faster and push your body limits beyond realistic. You can track health markers — heart rate, calories burned, steps walked, etc. — but to boost your performance and metabolism without throwing you out of the safe training zone, you need a combination of personal coach with advanced analytical algorithms to monitor and optimize your training in real-time.
Zing keeps tabs on your:

avg. HR

avg. RHR (resting heart rate)
The reason RHR is important is that it’s a rough measure of your nervous system activity, hormone levels, and cardiovascular fitness. There is research to show that lower RHR means longer life.

avg. Heart Rate Variability
HRV is a representation of your central nervous system. It can be a very accurate measure of what state your body is in. The trend is more important than the absolute number. If much lower than usual, then take it easy. Maybe go for a walk rather than a hard run. If high, then go out and conquer the world.

VO2Max
Terms of pure measures of cardiovascular health. It tells you how quickly your body can process oxygen. The more oxygen per second, the more you can feed your muscles, the faster and harder you can go.

VO2 max provides you with important insights about your cardiorespiratory data, such as how long you can sustain a certain intensity of exercise, which relates to run time or HIIT duration.
Zing Coach™: philosophy and research
1. What is Zing™ methodology?
What is Zing methodology? Zing unique fitness methodology is built on behavior change studies, motivational psychology, fitness, and wellbeing techniques. We change behaviors by changing people's fitness identity and attitude to exercises. We make users look inward, inside their identity, desires, needs before they try to change their outward appearance.

Zing focuses on micro-learning, small steps that help to reach long-term goals, and keep sustainable results. The goal of the program is to inspire people to perform day-to-day activities (10-60min per day) and incorporate an "everything counts mentality". Every physical activity, even outside of the gym, counts.

Zing's unique fitness methodology is rotating around a trustful and meaningful relationship between a user and an AI Fitness coach with customized plans unique to each user in order to help them reach their full fitness and wellness potential.

Zing Fitness AI favors constantly varied functional fitness and stretching, mixed with mindful and recovery exercises. Every user is different and requires a personalized workout program to be able to reach long-term goals. Zing AI is a highly personalized training program - goal-oriented program of workouts. AI algorithm thoroughly analyzes a person's profile and picks the most relevant items from the recommendation workout database to configure the personal program. The right program will depend on a variety of factors (user segment, the user's age, fitness level, goals, any physical restrictions, and health metrics). There is an incremental workout progression with more challenges over time - reps, weights, miles, and variations.
Zing™ AI Fitness Coach
1. Who is AI Fitness Coach?
Zing is an AI-driven virtual assistant designed to provide you with hundreds of unique exercises and health-related tips, as well as support and motivation. It was created by benevolent international experts in fitness and nutrition to make your journey towards your goals a breeze.
2. Is AI Fitness Coach a real person?
No, Zing is not a real person. It is an intelligent assistant posssessing the collective knowledge and wisdom of the finest experts in health and fitness realm. AI coach's wellness knowledge is unparalleled.
3. Is my coach a man or a woman?
It's neither. Zing AI Coach persona is strictly the result of your imagination. You can envision it as you wish, while Zing remains genderless. It draws upon both faminine and masculine energy and wisdom though.

If I have questions to AI Fitness Coach, how can I ask? Whenever you talk to Zing coach on Chat tab, you will see Ask Zing as one of the
4. Does AI fitness coach know about my fitness goals?
Yes. Not only does Zing know about your fitness goals, but it also builds your workout plan and picks the necessary content so that you could achieve it.
Integrations
1. Connecting Zing to the iHealth app on iOS
Zing coach will initiate Apple Health connection after your first workout session. When prompted about permissions, make sure to 'Allow all' to share your iHealth data with Zing app and be able to get advanced health metrics. However, if you missed it or accidentally selected "Don't allow" you can change connect Aplple Health in your iPhone settings.
To enable Apple Health integration:
— Go to the Settings app on your iPhone and select Privacy > Health > Zing and then select Turn All Categories On

After the first sync, the Zing app will automatically sync in the background throughout the day.
2. Connecting Zing to Apple Watch
Zing coach will initiate Apple Watch connection after your first workout session. When prompted about permissions, make sure to 'Allow all' to share your wearable data with Zing app and be able to get advanced health metrics. However, if you missed it or accidentally selected "Don't allow" you can change it in your iPhone settings.
  1. Open the Watch app on your iPhone, then tap the My Watch tab.
  2. Scroll through the list of apps. If you have already allowed Zing access to Apple watch, then you will see Zing app in the Installed on Apple Watch section. If you haven't allowed acccess yet, Zing app will appear in the Available Apps section.
Subscriptions
1. Where can I check my subscription status?
You can access your subscription information through the "Manage Subscription" page in Zing app. To find this page in the app, tap on the 'Settings' icon (⚙). Next, choose "Manage Subscription" to view details about your subscription status.
2. How can I cancel my subscription?
To cancel iOS (App Store) trials and subscriptions
  1. Go to 'Settings' on your phone (not on Zing app)
  2. Go to 'iTunes and App Store'
  3. Select your Apple ID
  4. Select 'View Apple ID'
  5. Enter your Apple ID password
  6. Select the subscription you want to cancel
To cancel Android (Google Play Store) subscriptions
  1. Open the app
  2. Tap on the 'Settings' icon (⚙)
  3. Tap on 'Subscription'
  4. Tap on 'Cancel Zing subscription'