Squats

Beginner
Upper Chest, Triceps Wall
Yoga

Benefits

Builds upper body strength

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 15 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
59
Average BPM
163
99% of max
Max BPM
166

Heart Rate Reserve: 98% - Maximum intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Snack

Macronutrients per Serving

2,173
Calories
253.1g
Carbs
101.0g
Protein
67.8g
Fats

Micronutrients

Sugar: 13.6g
Sodium: 1,876.4mg
Cholesterol: 35.5mg
Serving: 430.9g

Meal Preparation

Method: Fried
Prep: 43 min
Cook: 23 min

Calorie Balance Analysis

Calorie Intake
2,173
from food
Calories Burned
1,003
during workout
Net Balance: +1,170 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~989 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 1.5 liters/day

Sample User Profile

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

Age
52 years
Gender
Female
Weight
79.9 kg
Height
1.59 m
BMI
31.6
Obese
Body Fat
33.8%
Lean Mass
52.8 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 1.5 liters of water daily.

Related Exercises