# Five Years Later—The Impact of the COVID-19 Pandemic on Physical Performance and Cardiometabolic Health Using a Smart Home Gym: An Ecological Case Study

## TL;DR

This case study shows that using a smart home gym during the pandemic improved fitness and health over five years.

## Contribution

The study provides long-term evidence of a smart home gym's effectiveness in improving health during the pandemic.

## Key findings

- Body fat decreased while fat-free mass increased over five years.
- Physical performance metrics like VO2 max and strength improved significantly.
- Cardiometabolic health improved with reduced hypertension and better heart rate variability.

## Abstract

The COVID-19 pandemic has been linked to numerous threats to public health. Of these, physical inactivity became increasingly prevalent, mainly due to the widespread closure of indoor gyms. Home-based exercise alternatives were created as potential solutions, but little research is available validating their efficacy to improve long-term health and fitness. This case study investigated the longitudinal effects of ≥three weekly exercise sessions with a smart home-based fitness platform on anthropometric, fitness, and cardiometabolic measures. Three participants were annually assessed over a five-year period spanning before and after the COVID-19 pandemic. Reductions in body fat percentage occurred simultaneously with increases in fat-free mass. Improvements in physical performance measures, including VO2 max and both one-repetition maximum (1-RM) and 85% 1-RM for chest press and squat press, were identified. Cardiometabolic measures also demonstrated notable improvements, as borderline hypertension was reduced along with resting heart rate while resting metabolic rate (RMR) and heart rate variability (HRV) increased. Beyond these metrics, volitional exercise frequency grew without compromising exercise program adherence. Although physical activity on a global scale decreased during the COVID-19 pandemic, the long-term cardiometabolic and fitness benefits observed with this home-based exercise platform highlight its potential to improve health and fitness.