Bear Crawls

Advanced
Chest, Triceps Cable Machine
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 17 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
158
84% of max
Max BPM
189

Heart Rate Reserve: 74% - Vigorous intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Lunch

Macronutrients per Serving

2,269
Calories
296.9g
Carbs
118.4g
Protein
79.4g
Fats

Micronutrients

Sugar: 15.6g
Sodium: 2,425.2mg
Cholesterol: 235.0mg
Serving: 353.9g

Meal Preparation

Method: Fried
Prep: 25 min
Cook: 67 min

Calorie Balance Analysis

Calorie Intake
2,269
from food
Calories Burned
1,067
during workout
Net Balance: +1,202 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,001 calories

Training Recommendations

Workout Frequency: 3 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
54 years
Gender
Female
Weight
87.2 kg
Height
1.76 m
BMI
28.2
Overweight
Body Fat
28.4%
Lean Mass
62.4 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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