Calf Raises

Advanced
Glutes, Hamstrings, Core Bench or Step
Cardio

Benefits

Builds back 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 4 sets of 23 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
68
Average BPM
138
82% of max
Max BPM
168

Heart Rate Reserve: 70% - Vigorous intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,817
Calories
212.3g
Carbs
84.9g
Protein
57.1g
Fats

Micronutrients

Sugar: 34.0g
Sodium: 1,742.5mg
Cholesterol: 167.3mg
Serving: 302.1g

Meal Preparation

Method: Roasted
Prep: 25 min
Cook: 25 min

Calorie Balance Analysis

Calorie Intake
1,817
from food
Calories Burned
1,392
during workout
Net Balance: +425 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~971 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 1.6 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
Male
Weight
68.7 kg
Height
1.56 m
BMI
28.2
Overweight
Body Fat
26.6%
Lean Mass
50.4 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 1.6 liters of water daily.

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