Calf Raises

Beginner
Calves Dumbbells or Barbell
Yoga

Benefits

Builds lower body power and endurance

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
51
Average BPM
132
78% of max
Max BPM
168

Heart Rate Reserve: 69% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

2,131
Calories
200.8g
Carbs
80.5g
Protein
53.4g
Fats

Micronutrients

Sugar: 33.4g
Sodium: 1,058.1mg
Cholesterol: 221.6mg
Serving: 470.2g

Meal Preparation

Method: Fried
Prep: 23 min
Cook: 46 min

Calorie Balance Analysis

Calorie Intake
2,131
from food
Calories Burned
964
during workout
Net Balance: +1,167 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~887 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.6 liters/day

Sample User Profile

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

Age
20 years
Gender
Male
Weight
76.0 kg
Height
1.62 m
BMI
29.0
Overweight
Body Fat
24.3%
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 2.6 liters of water daily.

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