Calf Raises

Advanced
Glutes, Hamstrings, Core Step or Box
Yoga

Benefits

Improves core stability and balance

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 19 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
58
Average BPM
136
73% of max
Max BPM
187

Heart Rate Reserve: 60% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

2,132
Calories
349.4g
Carbs
140.0g
Protein
92.6g
Fats

Micronutrients

Sugar: 15.8g
Sodium: 1,588.1mg
Cholesterol: 83.3mg
Serving: 234.5g

Meal Preparation

Method: Roasted
Prep: 53 min
Cook: 87 min

Calorie Balance Analysis

Calorie Intake
2,132
from food
Calories Burned
714
during workout
Net Balance: +1,418 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~788 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
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
33 years
Gender
Female
Weight
78.0 kg
Height
1.71 m
BMI
26.7
Overweight
Body Fat
25.5%
Lean Mass
58.1 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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