Calf Raises

Advanced
Calves Parallel Bars or Chair
HIIT

Benefits

Builds explosive 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 5 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
71
Average BPM
139
74% of max
Max BPM
186

Heart Rate Reserve: 59% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,126
Calories
297.7g
Carbs
119.5g
Protein
79.4g
Fats

Micronutrients

Sugar: 30.8g
Sodium: 598.8mg
Cholesterol: 128.6mg
Serving: 227.0g

Meal Preparation

Method: Grilled
Prep: 8 min
Cook: 42 min

Calorie Balance Analysis

Calorie Intake
1,126
from food
Calories Burned
1,337
during workout
Net Balance: -211 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~731 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.4 liters/day

Sample User Profile

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

Age
25 years
Gender
Female
Weight
41.7 kg
Height
1.67 m
BMI
15.0
Underweight
Body Fat
18.8%
Lean Mass
33.9 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 2.4 liters of water daily.

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