Bicep Curls

Intermediate
Quadriceps Step or Box
Yoga

Benefits

Improves shoulder mobility and posture

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 24 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
58
Average BPM
122
62% of max
Max BPM
196

Heart Rate Reserve: 46% - Light intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

1,312
Calories
261.8g
Carbs
104.0g
Protein
69.2g
Fats

Micronutrients

Sugar: 44.8g
Sodium: 1,429.3mg
Cholesterol: 149.2mg
Serving: 339.9g

Meal Preparation

Method: Boiled
Prep: 15 min
Cook: 20 min

Calorie Balance Analysis

Calorie Intake
1,312
from food
Calories Burned
377
during workout
Net Balance: +935 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~397 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.7 liters/day

Sample User Profile

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

Age
23 years
Gender
Female
Weight
44.0 kg
Height
1.62 m
BMI
16.8
Underweight
Body Fat
18.4%
Lean Mass
35.9 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 2.7 liters of water daily.

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