ORLANDO, Fla. – Elite athletes are always looking for an edge and at the Olympics, that edge often comes from technology. From smart watches and AI coaching to ice baths and recovery tools. But what actually helps you train smarter and what may be doing more harm than good for everyday athletes?
Ice baths, smart watches, AI coaches, what Olympians use to win medals is now showing up in everyday gyms. But sports scientists say the real question isn’t what’s popular — it’s what’s proven.
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“Training smarter means that you have a way to assess how you’re recovering,” said Jeff Stout, PhD, Director for the School of Kinesiology & Rehabilitation Sciences University of Central Florida.
Science shows the body doesn’t get stronger during workouts, it gets stronger during recovery. That’s why technology that measures recovery — not just effort — matters most.
“Probably for the everyday person I would say HRV. And that’s just heart rate variability. If it goes down, that’s not good. It means you’re not recovering. If it goes up, it means you’re doing the right things,” explained Stout.
Studies show heart rate variability — or HRV — is a reliable marker of recovery and training readiness. Smart watches that track HRV, resting heart rate, and sleep can help people know when to push and when to back off. And what about one of the biggest fitness trends right now? The cold plunge.
Ice baths can ease pain after injury. But research shows using them right after workouts can slow muscle growth by shutting down the signals muscles need to get stronger.
“You’re looking for recovery I would say, ‘I wouldn’t do it.’ you don’t see the kind of changes and benefits of exercise than you would if you didn’t do it,” said Stout.
And what about AI coaching? Studies suggest AI workout apps can improve consistency and motivation. But experts say AI can’t match the experience of a trained human coach. For everyday athletes, scientists say the most overlooked part of training is still recovery.
Other popular gym tech like vibration plates or electrical muscle stimulation may help a little with balance or rehab, but experts say they don’t replace real movement, strength training, or cardio. And continuous glucose monitors, or CGMs, are now being used by everyday athletes to track how food, workouts, sleep, and stress affect the body. Experts say the data can be useful as long as it’s viewed in the context of overall health, not in isolation.
Contributors to this news report include: Marsha Lewis, Producer; Bob Walko, Editor.