Flutter Kicks

Intermediate
Calves Bench, Barbell
Strength

Benefits

Improves flexibility

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 18 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
63
Average BPM
164
86% of max
Max BPM
191

Heart Rate Reserve: 79% - Vigorous intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,912
Calories
375.4g
Carbs
150.4g
Protein
100.4g
Fats

Micronutrients

Sugar: 39.4g
Sodium: 2,283.2mg
Cholesterol: 160.4mg
Serving: 426.5g

Meal Preparation

Method: Grilled
Prep: 34 min
Cook: 10 min

Calorie Balance Analysis

Calorie Intake
1,912
from food
Calories Burned
533
during workout
Net Balance: +1,379 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~372 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.8 liters/day

Sample User Profile

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

Age
54 years
Gender
Male
Weight
67.6 kg
Height
1.68 m
BMI
24.0
Normal
Body Fat
28.5%
Lean Mass
48.3 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 2.8 liters of water daily.

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