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Exercise enhances TMates’ results while supporting overall health:





Beginners: Start with 30-minute walks, five days a week, progressing to bodyweight circuits (e.g., squats, push-ups, lunges) for muscle retention.



Intermediate Users: Add high-intensity interval training (HIIT), such as 20 seconds of sprinting followed by 40 seconds of walking, for efficiency and fat burning.



Advanced Users: Combine cardio (e.g., cycling, swimming), strength (e.g., dumbbell rows, deadlifts), and flexibility (e.g., yoga, Pilates) for balanced fitness.



Recovery: Prioritize rest days and stretching to prevent injury and support muscle repair. Foam rolling or gentle yoga can aid recovery.

The TMates app tracks workouts, suggests progressions, and recommends recovery techniques like guided stretching sessions.

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