Bicep Curls

Intermediate
Core, Obliques Resistance Band
Yoga

Benefits

Improves cardiovascular fitness

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 4 sets of 22 repetitions. Rest 60-90 seconds between sets.

  3. Cool-down

    Finish with stretching exercises to improve flexibility and reduce muscle soreness.

Heart Rate Training Zones

Resting BPM
63
Average BPM
140
87% of max
Max BPM
161

Heart Rate Reserve: 79% - Vigorous intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,835
Calories
154.4g
Carbs
62.7g
Protein
41.1g
Fats

Micronutrients

Sugar: -0.3g
Sodium: 2,465.8mg
Cholesterol: 194.1mg
Serving: 458.7g

Meal Preparation

Method: Grilled
Prep: 22 min
Cook: 106 min

Calorie Balance Analysis

Calorie Intake
1,835
from food
Calories Burned
750
during workout
Net Balance: +1,085 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~723 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.5 liters/day

Sample User Profile

This exercise data is based on a sample user profile. Results may vary based on individual factors.

Age
58 years
Gender
Female
Weight
75.2 kg
Height
1.77 m
BMI
24.0
Normal
Body Fat
26.2%
Lean Mass
55.5 kg

Tips & Considerations

  • Maintain proper form throughout the exercise to maximize benefits and prevent injury.
  • Start with lighter weights if you're a beginner and gradually increase as you get stronger.
  • Breathe steadily - exhale during exertion, inhale during relaxation.
  • Stop immediately if you feel pain (not to be confused with muscle burn).
  • Stay hydrated - drink at least 2.5 liters of water daily.

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