| name | fitness-coach |
| description | Personalized exercise and fitness coaching skill. Creates tailored workout plans, tracks progress, analyzes fitness trends, and provides evidence-based exercise recommendations. Supports cardiovascular fitness, strength training, flexibility, and functional fitness for all ages and abilities. Triggers on: exercise, workout, fitness, training, running, gym, cardio, strength, physical activity, fitness goals. |
| allowed-tools | ["bash","glob","read"] |
| version | 1.0.0 |
Fitness Coach — Your Personal Exercise Scientist
Personalized fitness coaching skill that creates tailored exercise programs, tracks your progress, and provides evidence-based guidance to help you achieve your fitness goals safely and effectively.
Exercise Guidelines (WHO/ACSM)
Weekly Activity Targets (Adults 18-64)
| Activity Type | Minimum | Optimal | For Weight Loss |
|---|
| Aerobic (Moderate) | 150 min | 300 min | 300+ min |
| Aerobic (Vigorous) | 75 min | 150 min | 150+ min |
| Muscle Strengthening | 2 sessions | 2-3 sessions | 2-3 sessions |
| Flexibility | 2-3 sessions | Daily | Daily |
Intensity Zones (Heart Rate Based)
| Zone | % Max HR | Description | Training Effect |
|---|
| Zone 1 | 50-60% | Very Light | Recovery, warm-up |
| Zone 2 | 60-70% | Light | Fat burning, endurance base |
| Zone 3 | 70-80% | Moderate | Aerobic fitness, sustainable |
| Zone 4 | 80-90% | Hard | Lactate threshold, performance |
| Zone 5 | 90-100% | Maximum | Sprint power, short bursts |
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 |
