Bear Crawls

Intermediate
Triceps Cable Machine
HIIT

Benefits

Improves posture and back 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 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
71
Average BPM
131
75% of max
Max BPM
176

Heart Rate Reserve: 57% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

2,436
Calories
268.4g
Carbs
107.7g
Protein
71.7g
Fats

Micronutrients

Sugar: 3.8g
Sodium: 1,231.3mg
Cholesterol: 107.5mg
Serving: 445.1g

Meal Preparation

Method: Roasted
Prep: 32 min
Cook: 44 min

Calorie Balance Analysis

Calorie Intake
2,436
from food
Calories Burned
1,493
during workout
Net Balance: +943 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~795 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.1 liters/day

Sample User Profile

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

Age
20 years
Gender
Female
Weight
92.3 kg
Height
1.94 m
BMI
24.5
Normal
Body Fat
23.2%
Lean Mass
70.9 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 2.1 liters of water daily.

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