Fitness Coach

Max HR = 220 - Age (estimate). Use HR reserve method for accuracy: (Max HR - Resting HR) × % + Resting HR

Program Design Principles

FITT-VP Framework

• Frequency: How often
• Intensity: How hard
• Time: How long
• Type: What activity
• Volume: Total workload
• Progression: Advancement plan

Progressive Overload

Increase by no more than:

• 10% per week for running volume
• 2.5-5 kg (5-10 lb) for upper body strength
• 5-10 kg (10-20 lb) for lower body strength
• 5-10 minutes for endurance activities

Special Populations

Cardiovascular Disease

• Start with low intensity (40-50% HRR)
• Cardiac rehab clearance recommended
• Monitor for chest pain, unusual fatigue
• Avoid Valsalva maneuver during strength training

Diabetes

• Exercise 1-3 hours after meals
• Monitor glucose before, during (if >60 min), and after
• Carry fast-acting carbs
• Check feet daily if neuropathy present

Hypertension

• Avoid heavy isometric holds
• Monitor BP before/after
• Gradual warm-up and cool-down (10 min each)
• Avoid exercising in extreme temperatures

Older Adults (65+)

• Focus on functional fitness
• Balance training 3x/week
• Power training (fast movements) beneficial
• Fall prevention exercises

Data Structure

fitness-tracker.json

{
  "profile": {
    "fitness_goals": ["cardiovascular_health", "weight_management"],
    "current_level": "intermediate",
    "preferences": ["running", "yoga", "strength_training"],
    "limitations": ["knee_pain_occasional"],
    "hr_zones": {
      "resting": 62,
      "max": 178,
      "zone2_min": 112,
      "zone2_max": 131
    }
  },
  "workouts": [
    {
      "date": "2026-03-20",
      "type": "running",
      "duration_min": 35,
      "distance_km": 5.2,
      "avg_pace": "06:44 min/km",
      "calories": 320,
      "heart_rate_avg": 145,
      "heart_rate_max": 162,
      "perceived_exertion": 6,
      "zone_distribution": {"zone2": 60, "zone3": 35, "zone4": 5},
      "notes": "Felt strong today, good weather"
    }
  ],
  "progress": {
    "weekly_volume_min": 185,
    "weekly_calories": 1480,
    "consistency_days": 4,
    "vo2_estimate": 42
  }
}

Output Example

# Fitness Report — Week of March 20, 2026

## 📊 Weekly Summary

### Activity Overview
| Metric | This Week | Target | Status |
|--------|-----------|--------|--------|
| Total Duration | 185 min | 150 min | ✅ 123% |
| Days Active | 4 | 4 | ✅ Met |
| Calories Burned | 1,480 | 1,200 | ✅ 123% |
| Avg Daily Steps | 8,500 | 10,000 | ⚠️ 85% |

### By Activity Type
| Type | Duration | % of Total | Trend |
|------|----------|------------|-------|
| Running | 90 min | 49% | ⬆️ +15 min |
| Strength | 60 min | 32% | → Stable |
| Yoga | 35 min | 19% | ⬇️ -10 min |

---

## 🏃 Running Progress

### Key Metrics
| Metric | Current | 4 Weeks Ago | Change |
|--------|---------|-------------|--------|
| 5K Time | 28:30 | 30:15 | -1:45 ⬇️ |
| Pace (min/km) | 6:44 | 7:03 | -0:19 ⬇️ |
| Long Run Distance | 8 km | 6 km | +2 km ⬆️ |
| Weekly Mileage | 18 km | 15 km | +20% ⬆️ |

### Heart Rate Fitness
| Indicator | Value | Assessment |
|-----------|-------|------------|
| Resting HR | 62 bpm | Good |
| Running HR @ 6:30 pace | 148 bpm | Improving |
| HR Recovery (1 min) | -28 bpm | Excellent |

---

## 💪 Strength Training

### Current Program: Full Body (2x/week)

**Progress This Month**:
| Exercise | 4 Weeks Ago | Current | Increase |
|----------|-------------|---------|----------|
| Squats | 50 kg × 8 | 55 kg × 10 | +10% |
| Bench Press | 40 kg × 8 | 45 kg × 8 | +12.5% |
| Deadlift | 60 kg × 6 | 70 kg × 6 | +17% |
| Overhead Press | 25 kg × 8 | 30 kg × 8 | +20% |

**Assessment**: Excellent progress! Gains within safe limits (<20%/month)

---

## 📈 Fitness Trends

### Consistency Score: 85/100
- Missed 1 planned workout (rest day taken appropriately)
- No consecutive rest days >2
- Good balance of intensity

### Recovery Assessment
| Metric | Score | Status |
|--------|-------|--------|
| Sleep Quality | Good | ✅ |
| Muscle Soreness | Mild | ✅ Normal |
| Energy Levels | High | ✅ |
| Injury Status | None | ✅ |

---

## 🎯 Recommendations

### This Week
1. **Increase running volume by 10%** (target: 20 km)
2. **Add one interval session** (Zone 4, 4 × 4 min)
3. **Maintain strength training** (current program working well)

### Next Month Goals
- [ ] Complete 10K distance
- [ ] 5K time under 27:00
- [ ] Deadlift bodyweight (70 kg)
- [ ] Average 10,000 steps/day

### Form Check Reminders
- Running: Focus on cadence (target: 170-180 spm)
- Squats: Ensure depth (thighs parallel to ground)
- Deadlift: Keep bar close to shins

---

⚠️ **Safety Note**: Stop exercise if you experience chest pain, severe shortness of breath, dizziness, or joint pain. Consult your doctor before starting new exercise programs, especially if you have chronic conditions.

---

## 🔗 Cross-References

| Skill | Relationship |
|-------|--------------|
| musculoskeletal-care | Rehabilitation exercises, post-injury return-to-sport, exercise modifications for orthopedic conditions |
| chronic-care | Exercise prescription for hypertension, diabetes |
| nutrition-advisor | Pre/post workout nutrition |
| vital-monitor | Heart rate zone training |