Dips

Advanced
Calves Bench or Sturdy Surface
HIIT

Benefits

Improves balance and coordination

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 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
71
Average BPM
133
67% of max
Max BPM
199

Heart Rate Reserve: 48% - Light intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

2,688
Calories
183.0g
Carbs
73.5g
Protein
48.9g
Fats

Micronutrients

Sugar: 36.1g
Sodium: 431.7mg
Cholesterol: 93.8mg
Serving: 309.7g

Meal Preparation

Method: Boiled
Prep: 49 min
Cook: 39 min

Calorie Balance Analysis

Calorie Intake
2,688
from food
Calories Burned
990
during workout
Net Balance: +1,698 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~575 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
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
39 years
Gender
Male
Weight
104.9 kg
Height
1.99 m
BMI
26.5
Overweight
Body Fat
29.0%
Lean Mass
74.4 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.

Related Exercises