Calf Raises

Advanced
Upper Chest, Triceps Resistance Band or Cable Machine
Cardio

Benefits

Isolates triceps

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
63
Average BPM
155
83% of max
Max BPM
188

Heart Rate Reserve: 74% - Vigorous intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

2,130
Calories
261.7g
Carbs
105.4g
Protein
70.4g
Fats

Micronutrients

Sugar: 19.0g
Sodium: 813.3mg
Cholesterol: 228.6mg
Serving: 177.2g

Meal Preparation

Method: Steamed
Prep: 35 min
Cook: 111 min

Calorie Balance Analysis

Calorie Intake
2,130
from food
Calories Burned
1,115
during workout
Net Balance: +1,015 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~784 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
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
57 years
Gender
Female
Weight
82.1 kg
Height
1.69 m
BMI
28.7
Overweight
Body Fat
29.4%
Lean Mass
58.0 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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