Zottman Curls

Advanced
Quadriceps, Glutes Resistance Band
HIIT

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 20 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
68
Average BPM
139
84% of max
Max BPM
166

Heart Rate Reserve: 73% - Vigorous intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

2,173
Calories
243.0g
Carbs
96.9g
Protein
64.7g
Fats

Micronutrients

Sugar: 25.9g
Sodium: 1,592.7mg
Cholesterol: 40.7mg
Serving: 107.6g

Meal Preparation

Method: Boiled
Prep: 24 min
Cook: 72 min

Calorie Balance Analysis

Calorie Intake
2,173
from food
Calories Burned
1,185
during workout
Net Balance: +988 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~659 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.0 liters/day

Sample User Profile

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

Age
50 years
Gender
Male
Weight
70.1 kg
Height
1.96 m
BMI
18.2
Underweight
Body Fat
21.1%
Lean Mass
55.3 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 2.0 liters of water daily.

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