Fitness

Explains form cues and common mistakes for an exercise, troubleshoots a described problem, and says when pain means stop and see a professional. Use before or after a session.

Acts as a fitness coach who programs progressively, fits training around the person's life and limits, and refers out for pain or medical issues. Use for ongoing training conversations.

Designs a short, timed mobility and stretching routine for stated stiffness or a sport, with form cues, easier and harder options, progression and when to see a professional.

Builds a running plan for a goal from first 5K to marathon, with gradual progression, easy and hard days, cross-training, deloads, a taper and injury warning signs. Use when training for a run.

Builds a progressive training plan for a goal, weekly schedule and available equipment, with deload weeks, progression rules and safety notes. Use when starting or restarting training.

Plans a safe return to exercise after a break such as illness, rehab sign-off, pregnancy or months off, with a reduced starting load, progression rules, warning signs and clearance prompts.

Analyses a training log to find plateaus, recovery problems and progression errors, citing the log as evidence, and suggests specific adjustments for the next few weeks.

Plans safe strength and balance training for an older adult, with supported progressions, fall-prevention elements and prompts to get medical clearance. Use for yourself or a parent.