Calf Raises

Advanced
Upper Chest, Triceps None or Dumbbell
HIIT

Benefits

Improves shoulder health and posture

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 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
58
Average BPM
140
88% of max
Max BPM
160

Heart Rate Reserve: 81% - Vigorous intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,781
Calories
287.3g
Carbs
114.9g
Protein
77.2g
Fats

Micronutrients

Sugar: 25.1g
Sodium: 226.5mg
Cholesterol: 175.1mg
Serving: 117.0g

Meal Preparation

Method: Steamed
Prep: 28 min
Cook: 82 min

Calorie Balance Analysis

Calorie Intake
1,781
from food
Calories Burned
1,090
during workout
Net Balance: +691 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~632 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.6 liters/day

Sample User Profile

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

Age
25 years
Gender
Female
Weight
64.6 kg
Height
1.77 m
BMI
20.6
Normal
Body Fat
25.2%
Lean Mass
48.3 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 2.6 liters of water daily.

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