Dips

Intermediate
Calves None or Dumbbells
Yoga

Benefits

Improves cardiovascular fitness

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 20 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
135
82% of max
Max BPM
164

Heart Rate Reserve: 73% - Vigorous intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Dinner

Macronutrients per Serving

3,046
Calories
198.7g
Carbs
79.3g
Protein
53.0g
Fats

Micronutrients

Sugar: 2.3g
Sodium: 658.5mg
Cholesterol: 245.0mg
Serving: 482.8g

Meal Preparation

Method: Roasted
Prep: 42 min
Cook: 102 min

Calorie Balance Analysis

Calorie Intake
3,046
from food
Calories Burned
742
during workout
Net Balance: +2,304 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~721 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 3.4 liters/day

Sample User Profile

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

Age
36 years
Gender
Male
Weight
112.6 kg
Height
1.63 m
BMI
42.4
Obese
Body Fat
35.0%
Lean Mass
73.2 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 3.4 liters of water daily.

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