Dips

Beginner
Calves Resistance Band or Cable Machine
Yoga

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 5 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
73
Average BPM
156
88% of max
Max BPM
177

Heart Rate Reserve: 79% - Vigorous intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

2,234
Calories
197.5g
Carbs
78.0g
Protein
52.2g
Fats

Micronutrients

Sugar: 23.7g
Sodium: 1,020.8mg
Cholesterol: 2.1mg
Serving: 351.3g

Meal Preparation

Method: Baked
Prep: 22 min
Cook: 37 min

Calorie Balance Analysis

Calorie Intake
2,234
from food
Calories Burned
842
during workout
Net Balance: +1,392 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~796 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.7 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
Male
Weight
76.3 kg
Height
1.79 m
BMI
23.8
Normal
Body Fat
24.4%
Lean Mass
57.7 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 2.7 liters of water daily.

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