Calf Raises

Intermediate
Lower Abs, Hip Flexors Resistance Band
HIIT

Benefits

Full body workout

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 15 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
55
Average BPM
141
86% of max
Max BPM
164

Heart Rate Reserve: 79% - Vigorous intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

2,215
Calories
306.0g
Carbs
121.9g
Protein
81.8g
Fats

Micronutrients

Sugar: 31.3g
Sodium: 2,176.8mg
Cholesterol: 137.8mg
Serving: 272.4g

Meal Preparation

Method: Fried
Prep: 8 min
Cook: 30 min

Calorie Balance Analysis

Calorie Intake
2,215
from food
Calories Burned
1,502
during workout
Net Balance: +713 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~822 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.2 liters/day

Sample User Profile

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

Age
45 years
Gender
Female
Weight
81.3 kg
Height
1.61 m
BMI
31.4
Obese
Body Fat
31.8%
Lean Mass
55.5 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 2.2 liters of water daily.

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