Calf Raises

Advanced
Calves Low Bar or TRX
Yoga

Benefits

Builds explosive upper body power

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 16 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
123
68% of max
Max BPM
182

Heart Rate Reserve: 56% - Moderate intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

2,926
Calories
220.5g
Carbs
88.5g
Protein
59.4g
Fats

Micronutrients

Sugar: 2.7g
Sodium: 1,592.6mg
Cholesterol: 212.6mg
Serving: 237.0g

Meal Preparation

Method: Raw
Prep: 24 min
Cook: 64 min

Calorie Balance Analysis

Calorie Intake
2,926
from food
Calories Burned
890
during workout
Net Balance: +2,036 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~920 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 3.1 liters/day

Sample User Profile

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

Age
27 years
Gender
Female
Weight
106.6 kg
Height
1.86 m
BMI
30.8
Obese
Body Fat
31.5%
Lean Mass
73.0 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 3.1 liters of water daily.

Related Exercises