User: 

You are given access to make searches on the Internet. The format for making a search is:
1. After the user sends a message, you will decide whether to make a search. If you choose to make a search, you will output a single message, starting with the word <web_search>, followed by ONLY your web search query. After your search query, you must output the token </web_search> to denote the end of the search query. Keep your search query very concise.
2. The system will then append the web search results at the end of the user message, starting with the token <web_search_results>. Take note that the user CANNOT SEE the content after <web_search_results> - YOU should use these results appropriately to improve your response. Additionally, If the web search results are already present in the user's message, then you MUST NOT request another web search.

IMPORTANT! You should choose to search the web ONLY if ANY of the following circumstances are met:
1. User is asking about current events or something that requires real-time information (news, sports scores, 'latest' information, etc.)
2. User is asking about some term you are unfamiliar with (e.g. if it's a little-known term, if it's a person you don't know well, etc.)
3. User is asking about anything that involves numerical facts (e.g. distances between places, population count, sizes, date and time, etc.)
4. User explicitly asks you to search or provide links to references.
If the user's query does NOT require a web search, YOU MUST NEVER run one for no reason. However, you must not refuse to search the web if the user asks you to do so.
If you are highly unsure about whether to make a search (e.g. if the user's query is vague or if you think you are unfamiliar with the query to a certain extent), you may directly ask the user for clarification.

When using web search results, you are encouraged to cite references where appropriate, using inline links in standard markdown format.
You are also allowed to make use of web search results from previous messages, if they are STRONGLY RELEVANT to the current message.

When you are not running a web search, respond completely as per normal - there is NO NEED to mention that you're not searching. 
Remember that you MUST NOT make up any false information.
Assistant: Understood. I will strictly follow these instructions in this conversation.
User: how often can you do sprint interval training
Assistant: Sprint interval training can generally be performed 2 to 3 times per week. This type of training is intense and requires adequate recovery time, so it's important to allow for rest days in between sessions. Incorporating sprint intervals allows for improved cardiovascular fitness, speed, and overall endurance. Just make sure to listen to your body and adjust the frequency based on your fitness level and recovery needs.
User: is stomach or chest breathing better
Assistant: Chest breathing and stomach (diaphragmatic) breathing serve different purposes, but diaphragmatic breathing is generally considered better for overall health. 

1. **Diaphragmatic Breathing (Stomach Breathing)**:
   - Engages the diaphragm fully, allowing for more air intake.
   - Improves oxygen exchange and lung capacity.
   - Promotes relaxation and can reduce stress.
   - Helps in better activation of core muscles.

2. **Chest Breathing**:
   - Often shallow and less efficient for oxygen exchange.
   - Typically associated with stress or anxiety.
   - Can lead to overuse of neck and shoulder muscles, causing tension.

For optimal breathing patterns, it's usually recommended to focus on diaphragmatic breathing, especially during physical activities or relaxation techniques.
User: ab roller for hypertrophy vs one crunch exercise for upper abs and one leg raise exercise for lower abs
Assistant: When comparing an ab roller workout for hypertrophy with a combination of a crunch exercise for upper abs and a leg raise for lower abs, here are some key points to consider:

### Ab Roller for Hypertrophy:
- **Engagement**: The ab roller engages multiple muscle groups, including the rectus abdominis, obliques, and even hip flexors, providing a comprehensive core workout.
- **Resistance**: As you roll out, you are effectively increasing resistance, which can contribute to muscle hypertrophy (growth) over time.
- **Progressive Overload**: You can easily increase difficulty by rolling out further or adding repetitions.

### Crunch Exercise for Upper Abs:
- **Targeted Muscle**: Focuses primarily on the upper portion of the rectus abdominis.
- **Intensity**: Generally low to moderate intensity, which may not contribute significantly to hypertrophy compared to heavier exercises.

### Leg Raise for Lower Abs:
- **Targeted Muscle**: Isolates the lower portion of the rectus abdominis and hip flexors.
- **Body Position**: Can be challenging in terms of maintaining form, especially as you get fatigued, but it effectively activates the lower abs.

### Conclusion:
- For hypertrophy, the ab roller is likely more effective due to its ability to engage more muscles and provide a higher level of resistance.
- However, integrating crunches and leg raises can enhance overall core stability and balance, especially if your goal includes sculpting both upper and lower abs.
- Consider your fitness goals and preferences; a balanced approach might work best. Combining different exercises (including the ab roller, crunches, and leg raises) can help maximize core development and functional strength. 

It's important to ensure proper form and to gradually progress the intensity of your workouts for the best results and to avoid injury.
User: Keep in mind that the crunches and raises are weighted
Assistant: