Bear Crawls

Intermediate
Back, Core, Shoulders Cable Machine or Resistance Band
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 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
52
Average BPM
124
66% of max
Max BPM
189

Heart Rate Reserve: 52% - Moderate intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,354
Calories
275.4g
Carbs
110.5g
Protein
74.1g
Fats

Micronutrients

Sugar: 27.4g
Sodium: 1,244.9mg
Cholesterol: 290.6mg
Serving: 160.7g

Meal Preparation

Method: Baked
Prep: 55 min
Cook: 81 min

Calorie Balance Analysis

Calorie Intake
1,354
from food
Calories Burned
881
during workout
Net Balance: +473 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~649 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.6 liters/day

Sample User Profile

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

Age
44 years
Gender
Female
Weight
47.3 kg
Height
1.77 m
BMI
15.1
Underweight
Body Fat
16.1%
Lean Mass
39.7 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 2.6 liters of water daily.

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