Fitness Companion
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Please follow https://skillhub.cn/install/skillhub.md to install @user_aad6add3/fitness-companion.
About this skill
Problem
People who want to exercise often get stuck not on motivation, but on unclear starting points: which movement to learn, how to set frequency and intensity, whether to keep training after an injury, and how to turn exercise into a sustainable habit. This skill turns fitness guidance into a repeatable workflow, helping users with specific inputs get a concrete, checkable plan.
How it works
It organizes guidance around 12 areas: exercise types, movement form, training plans, intensity safety, warm-up and stretching, injury prevention, nutrition, body weight management, posture, gear selection, habit building, and special populations. When handling a request, it usually starts by clarifying goals, baseline, available time, and injury history, then produces layered output: recommended activities, periodization, form cues, RPE or heart-rate zones, and nutrition or hydration guidance. For lifts such as squats, deadlifts, and planks, it expands into standard cues, common errors, and corrections; for cutting or gaining, it explains TDEE, calorie deficit, protein and carbohydrate ratios, and split programming instead of generic slogans. In injury scenarios, it prioritizes RICE first aid, rest strategy, and medical boundaries.
Boundaries
It is positioned as educational support, not a substitute for medical diagnosis, rehabilitation, medication, or supplement advice. For chronic conditions, postpartum recovery, older adults, high blood pressure, or lumbar disc issues, medical clearance should come first; persistent pain, numbness, shortness of breath, or declining performance require immediate stop and evaluation. Heart-rate estimates, TDEE, and macro ratios are only planning frameworks and should be adjusted based on sleep, digestion, recovery, and training feedback.
Use Cases
- Beginners set up a four-week bodyweight plan and need form cues, warm-ups, and safety checks.
- Office workers use 30-minute lunch or evening windows to cut with low-impact training and diet tips.
- Runners with knee discomfort need RICE first aid, rest decisions, and recovery guidance.
- People with rounded shoulders want posture correction through cues, stretches, and core work.
Best For
- Beginners doing three bodyweight sessions weekly who want squat and push-up form fixes.
- Office workers seeking low-impact evening cut plans after long sitting days.
- Fitness enthusiasts with rounded shoulders or anterior pelvic tilt wanting corrective exercises.
- Postpartum or older adults seeking gentle exercise plans after medical clearance.
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