Calf Raises

Intermediate
Calves Low Bar or TRX
Yoga

Benefits

Improves hip power and 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 3 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
56
Average BPM
146
73% of max
Max BPM
199

Heart Rate Reserve: 63% - Moderate intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

2,046
Calories
235.2g
Carbs
94.8g
Protein
62.4g
Fats

Micronutrients

Sugar: 25.9g
Sodium: 2,485.1mg
Cholesterol: 122.4mg
Serving: 314.6g

Meal Preparation

Method: Roasted
Prep: 47 min
Cook: 51 min

Calorie Balance Analysis

Calorie Intake
2,046
from food
Calories Burned
821
during workout
Net Balance: +1,225 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~456 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.5 liters/day

Sample User Profile

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

Age
47 years
Gender
Female
Weight
67.2 kg
Height
1.75 m
BMI
22.0
Normal
Body Fat
25.4%
Lean Mass
50.2 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 2.5 liters of water daily.

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