Turkish Get-ups

Beginner
Legs, Core Wall
Strength

Benefits

Strengthens core and improves mobility

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 19 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
65
Average BPM
159
85% of max
Max BPM
187

Heart Rate Reserve: 77% - Vigorous intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,628
Calories
170.6g
Carbs
68.4g
Protein
45.7g
Fats

Micronutrients

Sugar: 5.3g
Sodium: 668.4mg
Cholesterol: 171.1mg
Serving: 449.6g

Meal Preparation

Method: Raw
Prep: 58 min
Cook: 63 min

Calorie Balance Analysis

Calorie Intake
1,628
from food
Calories Burned
1,163
during workout
Net Balance: +465 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~712 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 3.3 liters/day

Sample User Profile

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

Age
56 years
Gender
Male
Weight
58.4 kg
Height
1.86 m
BMI
16.9
Underweight
Body Fat
17.5%
Lean Mass
48.2 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 3.3 liters of water daily.

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