Deadlifts

Intermediate
Chest, Triceps, Shoulders Resistance Band
Strength

Benefits

Enhances full-body coordination and stability

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 15 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
56
Average BPM
142
85% of max
Max BPM
168

Heart Rate Reserve: 77% - Vigorous intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Dinner

Macronutrients per Serving

2,388
Calories
461.6g
Carbs
183.8g
Protein
122.7g
Fats

Micronutrients

Sugar: 42.9g
Sodium: 705.9mg
Cholesterol: 171.5mg
Serving: 376.1g

Meal Preparation

Method: Boiled
Prep: 15 min
Cook: 75 min

Calorie Balance Analysis

Calorie Intake
2,388
from food
Calories Burned
1,814
during workout
Net Balance: +575 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,045 calories

Training Recommendations

Workout Frequency: 5 days/week
Experience Level: Advanced
Water Intake: 3.5 liters/day

Sample User Profile

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

Age
54 years
Gender
Female
Weight
83.9 kg
Height
1.86 m
BMI
24.3
Normal
Body Fat
24.2%
Lean Mass
63.6 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 3.5 liters of water daily.

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