Calf Raises

Beginner
Core, Shoulders, Hips Resistance Band
Cardio

Benefits

Isolates triceps

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 18 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
153
88% of max
Max BPM
174

Heart Rate Reserve: 83% - Vigorous intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Lunch

Macronutrients per Serving

1,987
Calories
295.9g
Carbs
117.6g
Protein
79.0g
Fats

Micronutrients

Sugar: 47.4g
Sodium: 159.5mg
Cholesterol: 63.7mg
Serving: 188.4g

Meal Preparation

Method: Baked
Prep: 41 min
Cook: 84 min

Calorie Balance Analysis

Calorie Intake
1,987
from food
Calories Burned
1,055
during workout
Net Balance: +932 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~743 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 3.3 liters/day

Sample User Profile

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

Age
18 years
Gender
Male
Weight
68.4 kg
Height
1.80 m
BMI
21.1
Normal
Body Fat
23.0%
Lean Mass
52.7 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 3.3 liters of water daily.

Related Exercises