Bicep Curls

Beginner
Full Body None or Dumbbells
HIIT

Benefits

Improves balance and leg strength

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 18 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
55
Average BPM
169
96% of max
Max BPM
176

Heart Rate Reserve: 94% - Maximum intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,354
Calories
211.7g
Carbs
84.0g
Protein
55.8g
Fats

Micronutrients

Sugar: 26.7g
Sodium: 49.6mg
Cholesterol: 293.1mg
Serving: 468.7g

Meal Preparation

Method: Roasted
Prep: 27 min
Cook: 94 min

Calorie Balance Analysis

Calorie Intake
1,354
from food
Calories Burned
1,939
during workout
Net Balance: -585 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,075 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.4 liters/day

Sample User Profile

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

Age
45 years
Gender
Female
Weight
47.1 kg
Height
1.79 m
BMI
14.7
Underweight
Body Fat
20.8%
Lean Mass
37.3 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 2.4 liters of water daily.

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