Calf Raises

Advanced
Obliques, Core Resistance Band
HIIT

Benefits

Improves balance and coordination

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 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
52
Average BPM
126
68% of max
Max BPM
185

Heart Rate Reserve: 56% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Lunch

Macronutrients per Serving

1,609
Calories
215.3g
Carbs
86.9g
Protein
57.8g
Fats

Micronutrients

Sugar: 34.8g
Sodium: 1,684.3mg
Cholesterol: 55.7mg
Serving: 133.5g

Meal Preparation

Method: Boiled
Prep: 18 min
Cook: 96 min

Calorie Balance Analysis

Calorie Intake
1,609
from food
Calories Burned
1,808
during workout
Net Balance: -199 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~906 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.1 liters/day

Sample User Profile

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

Age
48 years
Gender
Male
Weight
57.0 kg
Height
1.51 m
BMI
25.0
Normal
Body Fat
25.6%
Lean Mass
42.4 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 2.1 liters of water daily.

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