Calf Raises

Intermediate
Calves None or Dumbbells
Strength

Benefits

Combines lower body and upper body strength

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 5 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
134
81% of max
Max BPM
165

Heart Rate Reserve: 71% - Vigorous intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

3,141
Calories
198.2g
Carbs
79.4g
Protein
52.7g
Fats

Micronutrients

Sugar: 37.8g
Sodium: 1,407.6mg
Cholesterol: 242.7mg
Serving: 121.0g

Meal Preparation

Method: Raw
Prep: 13 min
Cook: 80 min

Calorie Balance Analysis

Calorie Intake
3,141
from food
Calories Burned
1,100
during workout
Net Balance: +2,041 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~811 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 3.6 liters/day

Sample User Profile

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

Age
57 years
Gender
Female
Weight
122.8 kg
Height
1.89 m
BMI
34.4
Obese
Body Fat
33.7%
Lean Mass
81.4 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 3.6 liters of water daily.

Related Exercises