Calf Raises

Intermediate
Shoulders, Upper Back Resistance Band
Strength

Benefits

Strengthens shoulders

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 22 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
128
72% of max
Max BPM
177

Heart Rate Reserve: 61% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Dinner

Macronutrients per Serving

1,693
Calories
269.1g
Carbs
108.3g
Protein
72.0g
Fats

Micronutrients

Sugar: 34.6g
Sodium: 2,181.8mg
Cholesterol: 35.8mg
Serving: 122.5g

Meal Preparation

Method: Grilled
Prep: 51 min
Cook: 107 min

Calorie Balance Analysis

Calorie Intake
1,693
from food
Calories Burned
1,407
during workout
Net Balance: +286 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,042 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.3 liters/day

Sample User Profile

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

Age
29 years
Gender
Male
Weight
55.9 kg
Height
1.61 m
BMI
21.6
Normal
Body Fat
27.8%
Lean Mass
40.4 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 2.3 liters of water daily.

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