Wall Angels

Beginner
Back, Core, Shoulders Wall
Strength

Benefits

Improves shoulder mobility and posture

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 15 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
67
Average BPM
152
93% of max
Max BPM
164

Heart Rate Reserve: 88% - Maximum intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,527
Calories
285.9g
Carbs
114.0g
Protein
77.1g
Fats

Micronutrients

Sugar: 41.6g
Sodium: 2,098.7mg
Cholesterol: 282.7mg
Serving: 175.4g

Meal Preparation

Method: Roasted
Prep: 39 min
Cook: 106 min

Calorie Balance Analysis

Calorie Intake
1,527
from food
Calories Burned
741
during workout
Net Balance: +786 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~526 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.8 liters/day

Sample User Profile

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

Age
54 years
Gender
Female
Weight
55.9 kg
Height
1.71 m
BMI
19.1
Normal
Body Fat
24.2%
Lean Mass
42.3 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 2.8 liters of water daily.

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