Calf Raises

Advanced
Calves Parallel Bars or Chair
Cardio

Benefits

Strengthens 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 17 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
68
Average BPM
135
80% of max
Max BPM
168

Heart Rate Reserve: 67% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Snack

Macronutrients per Serving

1,982
Calories
272.9g
Carbs
108.9g
Protein
72.5g
Fats

Micronutrients

Sugar: 4.7g
Sodium: 1,143.5mg
Cholesterol: 21.7mg
Serving: 448.7g

Meal Preparation

Method: Roasted
Prep: 29 min
Cook: 24 min

Calorie Balance Analysis

Calorie Intake
1,982
from food
Calories Burned
519
during workout
Net Balance: +1,463 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~432 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
31 years
Gender
Female
Weight
76.0 kg
Height
1.93 m
BMI
20.4
Normal
Body Fat
23.6%
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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