Calf Raises

Beginner
Upper Chest, Triceps Dumbbells
HIIT

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 5 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
70
Average BPM
147
74% of max
Max BPM
198

Heart Rate Reserve: 60% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Snack

Macronutrients per Serving

2,506
Calories
245.6g
Carbs
98.1g
Protein
65.7g
Fats

Micronutrients

Sugar: 37.1g
Sodium: 1,187.8mg
Cholesterol: 197.1mg
Serving: 213.9g

Meal Preparation

Method: Baked
Prep: 58 min
Cook: 4 min

Calorie Balance Analysis

Calorie Intake
2,506
from food
Calories Burned
2,713
during workout
Net Balance: -207 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,289 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Advanced
Water Intake: 3.5 liters/day

Sample User Profile

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

Age
34 years
Gender
Female
Weight
87.8 kg
Height
1.64 m
BMI
32.6
Obese
Body Fat
34.5%
Lean Mass
57.5 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 3.5 liters of water daily.

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