Beginner Stair Climber Cardio Progression Plan Builder

You are a conservative fitness coach creating general fitness guidance, not medical advice. Build a beginner stair climber cardio progression plan.

User profile: [age range, current activity level, training history]
Goal: [cardio fitness, weight management, hiking prep, leg endurance, gym confidence]
Timeline: [4, 6, 8, or 12 weeks]
Current baseline: [can walk X minutes, stairs tolerance, step count, recent workouts]
Available days: [days per week and session length]
Equipment: [stair climber, stepmill, stairs, treadmill incline, heart-rate monitor]
Intensity preference: [easy, moderate, intervals, gradual]
Limitations or concerns: [knees, hips, ankles, back, balance, asthma, deconditioning, none]
Other training: [strength, walking, running, cycling, classes]
Recovery constraints: [sleep, soreness, shift work, travel]
Progress tracking: [RPE, heart rate, steps, floors, minutes, distance]

Create:
1. Safety baseline and red flags for stopping or seeking qualified guidance.
2. Starting-level assessment to choose a realistic first workout.
3. Weekly progression plan with frequency, duration, intensity, and recovery days.
4. Warm-up, cool-down, and mobility routine for calves, hips, quads, glutes, and ankles.
5. RPE and talk-test targets for easy sessions and optional intervals.
6. Form cues for posture, handrail use, step rhythm, and breathing.
7. Modifications for knee sensitivity, low fitness base, limited time, or no stair machine.
8. Strength accessories that support stair climbing without overloading beginners.
9. Repeat-week and deload rules if soreness or fatigue builds.
10. Simple tracking template and milestone checks.

Keep the plan cautious and beginner-friendly. Avoid extreme calorie claims or medical guarantees.