Calf Raises

Intermediate
Shoulders, Triceps Resistance Band
Strength

Benefits

Improves unilateral leg strength and balance

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 19 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
161
85% of max
Max BPM
190

Heart Rate Reserve: 78% - Vigorous intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

1,727
Calories
216.4g
Carbs
87.1g
Protein
58.4g
Fats

Micronutrients

Sugar: 35.7g
Sodium: 1,472.9mg
Cholesterol: 163.4mg
Serving: 314.1g

Meal Preparation

Method: Steamed
Prep: 5 min
Cook: 46 min

Calorie Balance Analysis

Calorie Intake
1,727
from food
Calories Burned
1,955
during workout
Net Balance: -228 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,102 calories

Training Recommendations

Workout Frequency: 5 days/week
Experience Level: Advanced
Water Intake: 2.7 liters/day

Sample User Profile

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

Age
32 years
Gender
Male
Weight
62.3 kg
Height
1.63 m
BMI
23.4
Normal
Body Fat
23.5%
Lean Mass
47.6 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 2.7 liters of water daily.

Related Exercises