Calf Raises

Beginner
Chest, Triceps, Shoulders Resistance Band
Yoga

Benefits

Builds explosive upper body power

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 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
64
Average BPM
162
84% of max
Max BPM
192

Heart Rate Reserve: 77% - Vigorous intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Snack

Macronutrients per Serving

2,455
Calories
196.1g
Carbs
79.5g
Protein
53.1g
Fats

Micronutrients

Sugar: 14.1g
Sodium: 2,273.4mg
Cholesterol: 169.9mg
Serving: 440.3g

Meal Preparation

Method: Baked
Prep: 38 min
Cook: 10 min

Calorie Balance Analysis

Calorie Intake
2,455
from food
Calories Burned
1,419
during workout
Net Balance: +1,036 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,323 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
27 years
Gender
Male
Weight
88.9 kg
Height
1.64 m
BMI
33.1
Obese
Body Fat
34.0%
Lean Mass
58.6 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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