Calf Raises

Intermediate
Calves Wall
Yoga

Benefits

Builds unilateral 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 5 sets of 21 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
64
Average BPM
151
83% of max
Max BPM
182

Heart Rate Reserve: 73% - Vigorous intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

2,027
Calories
198.1g
Carbs
78.6g
Protein
52.5g
Fats

Micronutrients

Sugar: 43.1g
Sodium: 1,246.7mg
Cholesterol: 187.2mg
Serving: 314.6g

Meal Preparation

Method: Steamed
Prep: 48 min
Cook: 49 min

Calorie Balance Analysis

Calorie Intake
2,027
from food
Calories Burned
910
during workout
Net Balance: +1,117 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~931 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.3 liters/day

Sample User Profile

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

Age
49 years
Gender
Male
Weight
78.4 kg
Height
1.73 m
BMI
26.2
Overweight
Body Fat
26.0%
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 2.3 liters of water daily.

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