Procedure

1. Initial Assessment & Safety Setup

• Verify the user has medical clearance for exercise.
• Identify if the user is on beta-blockers, as this requires shifting monitoring from heart rate to the Borg RPE Scale (Target: 12–13) or the Talk Test.
• Use remember to store safety cues: "Avoid Valsalva maneuver (exhale on effort)" and "Maintain orthostatic awareness (slow transitions from floor to standing)."

2. Nutritional Programming (DASH Framework)

• Phase 1 (Weeks 1–4): Use create_note to set a sodium reduction goal (Target: <2,300mg, ideally 1,500mg). Replace processed snacks with whole grains and herbs.
• Phase 2 (Weeks 5–8): Use create_meal to suggest magnesium and potassium-rich foods (spinach, almonds, bananas, citrus).
• Phase 3 (Weeks 9–12): Adjust fat sources. Use set_user_macro_targets to prioritize monounsaturated fats (olive oil, avocado) over saturated fats.
• Daily Serving Guidelines:
  • Grains: 6–8 servings (whole grains).
  • Vegetables/Fruits: 4–5 servings each.
  • Dairy: 2–3 servings (low-fat).
  • Lean Protein: ≤ 6 servings.

3. Fitness Programming (12-Week Periodization)

• Weeks 1–4 (Base):
  • Aerobic: create_workout for 30 min walking, 5 days/week.
  • Resistance: 2 days/week bodyweight only.
• Weeks 5–8 (Build I):
  • Aerobic: Increase duration to 45 min, 5 days/week.
  • Resistance: Introduce light bands/weights (10–15 reps).
• Weeks 9–11 (Build II):
  • Aerobic: Introduce brisk intervals.
  • Resistance: Increase load by 2.5–5% only if form is perfect.
• Week 12 (Deload):
  • Aerobic: Maintain frequency, reduce duration by 50%.
  • Resistance: Reduce to 1 set; reduce weight by 20%.

4. Resistance Training Execution

• Apply a 2-0-2 tempo (2s lift, 0 pause, 2s lower) to all exercises.
• Ensure all sets stay within the 10–15 repetition range. Avoid low-rep, high-load sets to prevent dangerous BP spikes.
• Insert coaching cues into workout descriptions: "Exhale on the lift, inhale on the return."

5. Progression & Monitoring

• Progress only one variable (duration, frequency, or intensity) every 2 weeks.
• Use the "Talk Test": User should be able to speak in short sentences but not sing.
• If dizziness occurs during floor-to-standing transitions, instruct the user to sit for 30 seconds before standing.