Bear Crawls

Advanced
Core Parallel Bars or Chair
Yoga

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 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
62
Average BPM
166
97% of max
Max BPM
172

Heart Rate Reserve: 95% - Maximum intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,823
Calories
254.5g
Carbs
101.5g
Protein
67.7g
Fats

Micronutrients

Sugar: 23.7g
Sodium: 1,502.4mg
Cholesterol: 141.2mg
Serving: 448.5g

Meal Preparation

Method: Boiled
Prep: 38 min
Cook: 49 min

Calorie Balance Analysis

Calorie Intake
1,823
from food
Calories Burned
748
during workout
Net Balance: +1,075 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~744 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.4 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
75.3 kg
Height
1.58 m
BMI
30.2
Obese
Body Fat
30.8%
Lean Mass
52.1 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 2.4 liters of water daily.

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