Bear Crawls

Beginner
Full Body, Core, Shoulders Cable Machine
Strength

Benefits

Improves posture and strengthens upper back

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 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
66
Average BPM
132
79% of max
Max BPM
167

Heart Rate Reserve: 65% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Lunch

Macronutrients per Serving

2,110
Calories
284.9g
Carbs
114.8g
Protein
75.9g
Fats

Micronutrients

Sugar: 33.4g
Sodium: 1,717.3mg
Cholesterol: 147.9mg
Serving: 307.5g

Meal Preparation

Method: Roasted
Prep: 44 min
Cook: 106 min

Calorie Balance Analysis

Calorie Intake
2,110
from food
Calories Burned
673
during workout
Net Balance: +1,437 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~496 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.3 liters/day

Sample User Profile

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

Age
27 years
Gender
Male
Weight
76.7 kg
Height
1.76 m
BMI
24.7
Normal
Body Fat
25.3%
Lean Mass
57.3 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 2.3 liters of water daily.

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