Deadlift

Intermediate
Upper Back, Rear Deltoids Bench, Barbell
HIIT

Benefits

Strengthens back and legs

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 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
69
Average BPM
137
69% of max
Max BPM
198

Heart Rate Reserve: 52% - Moderate intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,278
Calories
209.3g
Carbs
83.7g
Protein
56.0g
Fats

Micronutrients

Sugar: 49.7g
Sodium: 2,333.2mg
Cholesterol: 234.6mg
Serving: 464.4g

Meal Preparation

Method: Boiled
Prep: 28 min
Cook: 56 min

Calorie Balance Analysis

Calorie Intake
1,278
from food
Calories Burned
1,422
during workout
Net Balance: -144 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~735 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
50 years
Gender
Female
Weight
44.9 kg
Height
1.64 m
BMI
16.7
Underweight
Body Fat
20.5%
Lean Mass
35.7 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.

Related Exercises