Calf Raises

Intermediate
Calves Resistance Band
Cardio

Benefits

Targets lower abs

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 15 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
74
Average BPM
140
79% of max
Max BPM
178

Heart Rate Reserve: 63% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Dinner

Macronutrients per Serving

2,472
Calories
224.4g
Carbs
89.7g
Protein
60.5g
Fats

Micronutrients

Sugar: 38.1g
Sodium: 1,794.0mg
Cholesterol: 220.8mg
Serving: 345.6g

Meal Preparation

Method: Baked
Prep: 54 min
Cook: 62 min

Calorie Balance Analysis

Calorie Intake
2,472
from food
Calories Burned
703
during workout
Net Balance: +1,769 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~569 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 3.4 liters/day

Sample User Profile

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

Age
38 years
Gender
Male
Weight
92.0 kg
Height
1.77 m
BMI
29.4
Overweight
Body Fat
29.7%
Lean Mass
64.6 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 3.4 liters of water daily.

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