If you experience bladder leaks, selecting the “Avoid Leaks” health target helps tailor your Perifit Care(+) training to your needs.
This guide explains how it works, who it’s for, and what kind of results you can expect.
What Is the “Avoid Leaks” Health Target?
The Avoid Leaks health target is designed to help users experiencing urinary leaks improve pelvic floor function through targeted training.
When selected, the app adjusts the contraction patterns in your games to better support the type of bladder control challenges you may be experiencing.
This health target includes support for symptoms traditionally associated with:
Stress incontinence
Urge incontinence
Mixed incontinence
You can update your health targets anytime in:
Settings → My Health Information
Which Types of Leaks Can It Help With?
Stress Incontinence
Stress incontinence happens when leaks occur during activities that increase abdominal pressure, such as:
coughing
sneezing
laughing
running or jumping
lifting heavy objects
This often happens because the pelvic floor muscles need more strength, endurance, or faster reactions to support the bladder.
Your training may place more emphasis on:
Strength → generating stronger contractions
Speed → reacting quickly when pressure increases
Endurance → maintaining support when needed
Urge Incontinence
Urge incontinence is the sudden, difficult-to-control urge to urinate, sometimes followed by leakage before reaching the toilet.
You may experience:
frequent urges to pee
difficulty delaying urination
leaks on the way to the bathroom
In these situations, pelvic floor training helps improve your ability to activate and control the muscles when urgency appears.
Your training may place more emphasis on:
Control → better coordination of contractions
Endurance → helping resist urgency
Relaxation → improving muscle balance
Mixed Incontinence
Mixed incontinence is a combination of stress and urge incontinence symptoms.
For example, you may experience:
leaks when coughing or exercising
andsudden urges to urinate
How Does the Training Adapt?
When you select Avoid Leaks, the app adjusts the timing, duration, and intensity of contractions requested during games.
This helps train the pelvic floor in ways that are more relevant to your symptoms.
When Can I Expect Results?
Results vary depending on your symptoms, starting point, and consistency.
Many users begin noticing improvements within 2–4 weeks, while for others it may take a few months.
Consistency matters.
We generally recommend:
5 sessions of ~8 minutes per week
Training too much is not necessarily better and can sometimes lead to fatigue.
What Kind of Improvements Can I Expect?
Progress may look different from person to person, but users commonly report:
fewer leaks
less urgency
better bladder control
more confidence during daily activities or exercise
feeling more supported and in control
Sometimes improvements happen gradually and can be subtle at first.
You may notice:
fewer “close calls”
more time to reach the bathroom
reduced leak severity before leaks disappear completely
How to Get the Best Results
To optimize your training:
Train consistently
Aim for regular sessions rather than occasional longer workouts.
Focus on Contraction Quality
Good technique matters more than squeezing harder.
We recommend aiming for at least 80% Contraction Quality in the Progress tab.
Keep Your Health Targets Updated
Make sure your selected health targets reflect your current symptoms so the app can adapt your training appropriately.
When to Check In With a Professional
If you’ve been training consistently for 10–12 weeks or more and have not noticed any improvement, consider consulting a pelvic health professional.
Not all bladder leaks are caused by pelvic floor weakness alone, and a specialist can help assess the root cause and guide you further.
Final Note
Improvement takes time, and progress is not always linear.
Even small changes matter.
Staying consistent, focusing on good technique, and training regularly gives your pelvic floor the best chance to improve over time.