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Health and Fitness: How to Design a Diet and Exercise Program

Improve your health and fitness as you gain the skills to create a diet and training program tailored to your needs and goals.

2,748 enrolled on this course

Flat lay composition with healthy lifestyle accessories on wooden background.

Health and Fitness: How to Design a Diet and Exercise Program

2,748 enrolled on this course

  • 2 weeks

  • 2 hours per week

  • Digital certificate when eligible

  • Introductory level

Find out more about how to join this course

  • Duration

    2 weeks
  • Weekly study

    2 hours
  • 100% online

    How it works
  • Unlimited subscription

    $244.99 for one whole yearLearn more

Understand the link between diet and exercise

Exercise and nutrition both play crucial roles in maintaining your health and fitness. However, diet and training programs must be tailored to an individual’s needs in order to achieve optimal results.

This two-week course from Universiti Malaya will arm you with the skills to determine your specific needs and create a personalised diet and exercise plan.

With this knowledge, you’ll have a better understanding of how your body works and be able to combine fitness and nutrition to reach your goals.

Explore how energy balance affects weight management

Energy balance refers to the relationship between the amount of calories (energy) you consume and the amount you expend during your daily activity. The energy we consume and expend can determine how we lose, gain, or maintain weight.

On this course, you will examine your own energy balance to understand what your body needs to function well and maintain a healthy weight.

You’ll also explore the role nutrients play in the body to understand how they can affect your health, exercise ability, and metabolism.

Learn how to determine your fitness level

The course will give you the tools to measure your fitness level to determine your muscle strength and endurance as well as your cardiorespiratory fitness.

With this knowledge, you’ll learn how to create an exercise program to suit your needs.

Design custom dietary and training programs with Universiti Malaya

The Centre for Sports and Exercise Sciences Universiti Malaya offers the top sports and exercise programs in Malaysia.

Guided by world-class experts in fitness and nutrition, you’ll know how to create dietary and exercise programs to achieve your health and wellness goals.

Download video: standard or HD

Skip to 0 minutes and 8 seconds Have you ever experienced that kind of alarming when your pants started to feel a bit tight? And you couldn’t do up the jacket. From that on, you should know right away that it is time for you to turn over a new leaf. You need to get back on shape! However, not everyone, especially layman, can understand the principle of energy balance and how to monitor the energy expenditure to make your training and dietary program will turn out effective. Hi name is Dr Nash, subscribing to this course, you will be learning about the principle of caloric counting, fitness testing, energy intake and expenditure.

Skip to 0 minutes and 55 seconds From this, you can self-guide yourself in designing your own training and dietary program in putting yourself back on shape.


  • Week 1

    Introduction for Energy Balance in Exercise and Sports

    • Getting Started

      An introduction to the course and the course objectives. Get to know your educator as well!

    • Food for Fuel and Exercise

      In this subtopic, you will learn about adequate water consumption, macro and micronutrients, its composition, and how much should you consume based on your body weight recommendation.

    • Component of Fitness

      This subtopic will discuss about 5 health related fitness that must be covered by every individuals. Focusing on certain component is also vital to make your fitness goal is achivable.

    • Weekly wrap up

      A quick summary of what you have learned throughout the week, and test your understanding by answering to the quiz.

  • Week 2

    Measuring Fitness and Designing Exercise and Diet Program

    • Handy Ways to Estimate Fitness Level

      This subtopic will teach you on how to perform home based fitness testing.

    • Exercise Foundation

      This subtopic will explain to you will be learning about designing your own training program based on certain principle to ensure the effectiveness of your fitness journey.

    • Caloric Counting

      Understand the principle of energy balance and use the knowlage to count your caloric intake and expenditure in your dietary program.

    • Weekly wrap up

      A quick summary of what you have learned throughout the week, and test your understanding by answering to the quiz.

When would you like to start?

Start straight away and join a global classroom of learners. If the course hasn’t started yet you’ll see the future date listed below.

  • Available now

Learning on this course

On every step of the course you can meet other learners, share your ideas and join in with active discussions in the comments.

What will you achieve?

By the end of the course, you‘ll be able to...

  • Describe the basic concept of normal energy balance.
  • Evaluate caloric intake
  • Design a training program
  • Practice the principle of energy balance in achieving fitness goal

Who is the course for?

This course is designed for professional and amateur athletes, health professionals, and fitness instructors.

It will also be particularly helpful for sports enthusiasts or anyone wishing to learn more about fitness and diet.

Who will you learn with?

Dr Nash completed his Dual PhD between Malaya and Loughborough university in the area of Applied Sport Nutrition and Exercise Physiology respectively.

Khong is currently a senior lecturer in the Faculty of Sports and Exercise Science. His field of interest includes exercise physiology and applied sports nutrition.

Who developed the course?

Universiti Malaya

Universiti Malaya is the premier research university in Malaysia, committed to advancing knowledge and learning through quality research and education for the nation and for humanity.

  • Established

  • Location

    Kuala Lumpur, Malaysia
  • World ranking

    Top 60Source: QS World University Rankings 2021

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Ways to learn

Choose the best way to learn for you!

Subscribe & save

$244.99 for one whole year

Automatically renews

Develop skills to further your career

  • Access to this course
  • Access to 1,000+ courses
  • Learn at your own pace
  • Discuss your learning in comments
  • Digital certificate when you're eligible

Cancel for free anytime

Buy this course

$109/one-off payment

Fulfill your current learning need

  • Access to this course
  • Learn at your own pace
  • Discuss your learning in comments
  • Printed and digital certificate when you’re eligible

Limited access


Sample the course materials

  • Access expires 13 Jun 2024

Find out more about certificates, Unlimited or buying a course (Upgrades)

Sale price available until 3 June 2024 at 23:59 (UTC). T&Cs apply.

Find out more about certificates, Unlimited or buying a course (Upgrades)

Sale price available until 3 June 2024 at 23:59 (UTC). T&Cs apply.

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  • Learn through a mix of bite-sized videos, long- and short-form articles, audio, and practical activities
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  • As you work through the course, use notifications and the Progress page to guide your learning
  • Whenever you’re ready, mark each step as complete, you’re in control
  • Complete 90% of course steps and all of the assessments to earn your certificate

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