Bear Crawls

Advanced
Back, Biceps Cable Machine or Resistance Band
HIIT

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 5 sets of 22 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
139
71% of max
Max BPM
197

Heart Rate Reserve: 56% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,427
Calories
199.8g
Carbs
81.2g
Protein
53.7g
Fats

Micronutrients

Sugar: 36.7g
Sodium: 1,834.8mg
Cholesterol: 19.4mg
Serving: 303.2g

Meal Preparation

Method: Grilled
Prep: 44 min
Cook: 16 min

Calorie Balance Analysis

Calorie Intake
1,427
from food
Calories Burned
1,663
during workout
Net Balance: -236 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~830 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 1.8 liters/day

Sample User Profile

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

Age
22 years
Gender
Male
Weight
51.1 kg
Height
1.59 m
BMI
20.2
Normal
Body Fat
20.0%
Lean Mass
40.8 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 1.8 liters of water daily.

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