Calf Raises

Beginner
Chest, Triceps, Shoulders Cable Machine
Yoga

Benefits

Improves cardiovascular fitness

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 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
50
Average BPM
152
84% of max
Max BPM
181

Heart Rate Reserve: 78% - Vigorous intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

2,125
Calories
252.3g
Carbs
100.6g
Protein
67.2g
Fats

Micronutrients

Sugar: 38.4g
Sodium: 941.3mg
Cholesterol: 275.1mg
Serving: 198.4g

Meal Preparation

Method: Boiled
Prep: 45 min
Cook: 35 min

Calorie Balance Analysis

Calorie Intake
2,125
from food
Calories Burned
844
during workout
Net Balance: +1,281 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~795 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
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
46 years
Gender
Male
Weight
73.8 kg
Height
1.74 m
BMI
24.4
Normal
Body Fat
26.7%
Lean Mass
54.1 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.

Related Exercises