Dragon Flags

Beginner
Calves Bench or Step
Cardio

Benefits

Improves coordination and cardiovascular health

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 21 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
72
Average BPM
144
85% of max
Max BPM
169

Heart Rate Reserve: 74% - Vigorous intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Snack

Macronutrients per Serving

1,780
Calories
269.4g
Carbs
107.4g
Protein
71.4g
Fats

Micronutrients

Sugar: 35.0g
Sodium: 1,535.0mg
Cholesterol: 186.5mg
Serving: 367.8g

Meal Preparation

Method: Steamed
Prep: 35 min
Cook: 88 min

Calorie Balance Analysis

Calorie Intake
1,780
from food
Calories Burned
1,308
during workout
Net Balance: +472 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,096 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 3.1 liters/day

Sample User Profile

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

Age
27 years
Gender
Female
Weight
62.2 kg
Height
1.80 m
BMI
19.2
Normal
Body Fat
18.0%
Lean Mass
51.0 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 3.1 liters of water daily.

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