Windshield Wipers

Advanced
Chest, Triceps, Shoulders Cable Machine
Yoga

Benefits

Improves coordination and cardiovascular health

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 19 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
51
Average BPM
143
85% of max
Max BPM
168

Heart Rate Reserve: 79% - Vigorous intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,565
Calories
338.3g
Carbs
134.5g
Protein
89.2g
Fats

Micronutrients

Sugar: 23.5g
Sodium: 415.8mg
Cholesterol: 166.6mg
Serving: 130.2g

Meal Preparation

Method: Fried
Prep: 11 min
Cook: 104 min

Calorie Balance Analysis

Calorie Intake
1,565
from food
Calories Burned
614
during workout
Net Balance: +951 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~679 calories

Training Recommendations

Workout Frequency: 3 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
57 years
Gender
Female
Weight
61.2 kg
Height
1.52 m
BMI
26.5
Overweight
Body Fat
25.9%
Lean Mass
45.3 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 2.6 liters of water daily.

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