Zottman Curls

Beginner
Quadriceps Resistance Band
HIIT

Benefits

Improves shoulder health and posture

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 16 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
64
Average BPM
161
86% of max
Max BPM
188

Heart Rate Reserve: 78% - Vigorous intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

1,920
Calories
280.2g
Carbs
112.6g
Protein
75.0g
Fats

Micronutrients

Sugar: 35.4g
Sodium: 1,169.3mg
Cholesterol: 26.0mg
Serving: 119.0g

Meal Preparation

Method: Boiled
Prep: 22 min
Cook: 75 min

Calorie Balance Analysis

Calorie Intake
1,920
from food
Calories Burned
1,731
during workout
Net Balance: +189 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~892 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 3.4 liters/day

Sample User Profile

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

Age
47 years
Gender
Female
Weight
73.0 kg
Height
1.87 m
BMI
20.9
Normal
Body Fat
23.3%
Lean Mass
56.0 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 3.4 liters of water daily.

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