Bear Crawls

Intermediate
Chest, Triceps Cable Machine
Yoga

Benefits

Builds lower body power and endurance

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 24 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
59
Average BPM
123
67% of max
Max BPM
183

Heart Rate Reserve: 52% - Moderate intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

2,059
Calories
214.2g
Carbs
85.4g
Protein
56.8g
Fats

Micronutrients

Sugar: 18.7g
Sodium: 1,547.3mg
Cholesterol: -0.6mg
Serving: 210.6g

Meal Preparation

Method: Steamed
Prep: 46 min
Cook: 62 min

Calorie Balance Analysis

Calorie Intake
2,059
from food
Calories Burned
909
during workout
Net Balance: +1,150 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~985 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
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
23 years
Gender
Female
Weight
72.9 kg
Height
1.62 m
BMI
27.8
Overweight
Body Fat
28.3%
Lean Mass
52.3 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 2.1 liters of water daily.

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