Consistency is one of the most important factors in improving your pelvic floor health. That's why the Perifit Care app lets you choose a Training Time Goal that matches your lifestyle and helps you build a sustainable training routine.
Your selected goal determines the recommended number of training sessions and the duration of each session every week.
You can view or change your Training Time Goal at any time by going to:
Settings → Training Time Goals
Available Training Time Goals
You can choose from three training schedules, all designed to help you train consistently and effectively.
Beginner
5 minutes × 4 days per week
A great option if you're just getting started or prefer shorter, more manageable sessions.
Regular
10 minutes × 4 days per week
A balanced routine for users who want to train regularly with slightly longer sessions.
Speedy
10 minutes × 5 days per week
Our most intensive recommended schedule for users looking to build a consistent routine and progress more quickly.
💡The time it takes to notice improvements varies from person to person and depends on many factors, including your symptoms, starting point, consistency, and training technique.
Can I Train Less Frequently or for a Shorter Time?
Yes. Your Training Time Goal is a recommendation designed to help you build a consistent training routine. It is not a requirement to follow perfectly.
Every body and every pelvic floor rehabilitation journey is different. You may need more recovery time because of muscle fatigue, a busy schedule, or because you're following specific recommendations from your healthcare professional or physiotherapist.
If one of the recommended goals feels difficult to maintain, shorter sessions that you can do consistently may be more helpful than pushing yourself to complete longer sessions when you're tired.
When possible, we recommend prioritizing shorter, more frequent sessions rather than trying to fit a longer workout into fewer days.
If you need more rest between sessions, for example, 10 minutes, 3 times per week can still be a great way to maintain a regular training routine.
Your Perifit training journey is designed to support you, not to make you feel like you're failing when you don't reach every target. Consistency matters more than perfection.
If you experience muscle fatigue or discomfort, make sure to allow enough rest between sessions and follow any specific guidance provided by your healthcare professional.
How to Shorten Today's Workout
You can remove games from Today's Workout if you want to make your session shorter.
Important: Games must be removed before you start the workout.
To remove a game:
Open the Today tab
Tap the Edit / ✏️ button.
Tap the Remove / 🗑️ icon next to the game you want to remove.
Confirm your changes.
Start your workout with the remaining games.
Once you have removed the games, the workout will be considered completed when you finish all the exercises included in the shortened workout.
This can be useful if you have limited time or want to reduce the length of a session while still maintaining your training routine.
What Happened to the Custom Training Time Goals?
New users can now choose from the three recommended Training Time Goals above.
If you previously were on a custom training time goal, it will continue to be used until you visit the Training Time Goals screen in Settings.
Once you open that screen:
your custom schedule will be replaced by one of the recommended options (initially Beginner)
you can choose whichever of the three recommended schedules best suits your needs
your new selection will then be saved and used going forward
Training Reminders
To help you stay consistent, you can enable Training Reminders in the app.
Regular reminders can make it easier to stick to your Training Time Goal and build healthy training habits.
How Training Time Goals Affect Today's Workout
Today's Workout is automatically adapted to your selected Training Time Goal.
The app adjusts the number of games in your workout to match your daily training duration.
If you change your Training Time Goal after already starting Today's Workout, the new schedule will be applied from the following day.
Remember: Consistency Matters Most
Your Training Time Goal is there to guide you, not to pressure you.
The recommended training schedules are designed to support consistent training and help optimize your progress, but every person's anatomy, starting point, and rehabilitation journey is unique.
You don't need to complete every planned minute or every planned training day to make your training worthwhile. If you need more recovery time, have a busy schedule, or are following different recommendations from your healthcare professional, adapt your routine accordingly.
A routine you can maintain consistently is more important than following a schedule perfectly.
Listen to your body, allow adequate rest when you experience muscle fatigue or discomfort, and focus on building a sustainable training habit over time.
Once you've completed all the games included in Today's Workout, that session will count toward your weekly Training Time Goal.