Deadlifts

Advanced
Calves Resistance Band
HIIT

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 25 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
74
Average BPM
147
78% of max
Max BPM
188

Heart Rate Reserve: 64% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Lunch

Macronutrients per Serving

1,124
Calories
218.1g
Carbs
87.4g
Protein
58.3g
Fats

Micronutrients

Sugar: 24.3g
Sodium: 93.4mg
Cholesterol: 20.6mg
Serving: 152.9g

Meal Preparation

Method: Roasted
Prep: 50 min
Cook: 95 min

Calorie Balance Analysis

Calorie Intake
1,124
from food
Calories Burned
1,376
during workout
Net Balance: -252 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~730 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.5 liters/day

Sample User Profile

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

Age
49 years
Gender
Female
Weight
39.6 kg
Height
1.65 m
BMI
14.6
Underweight
Body Fat
17.4%
Lean Mass
32.7 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 2.5 liters of water daily.

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