Calf Raises

Advanced
Calves Kettlebell
Yoga

Benefits

Improves posture and back 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 5 sets of 23 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
69
Average BPM
151
82% of max
Max BPM
184

Heart Rate Reserve: 71% - Vigorous intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Snack

Macronutrients per Serving

1,414
Calories
206.6g
Carbs
82.9g
Protein
55.5g
Fats

Micronutrients

Sugar: 14.6g
Sodium: 1,843.0mg
Cholesterol: 221.0mg
Serving: 336.2g

Meal Preparation

Method: Grilled
Prep: 10 min
Cook: 71 min

Calorie Balance Analysis

Calorie Intake
1,414
from food
Calories Burned
587
during workout
Net Balance: +827 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~588 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.0 liters/day

Sample User Profile

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

Age
39 years
Gender
Female
Weight
55.7 kg
Height
1.60 m
BMI
21.8
Normal
Body Fat
23.3%
Lean Mass
42.8 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 2.0 liters of water daily.

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