Bear Crawls

Beginner
Shoulders, Triceps Bench, Barbell
Strength

Benefits

Targets abdominal muscles

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 23 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
66
Average BPM
154
79% of max
Max BPM
196

Heart Rate Reserve: 68% - Moderate intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,793
Calories
295.4g
Carbs
117.9g
Protein
78.3g
Fats

Micronutrients

Sugar: 18.4g
Sodium: 1,645.7mg
Cholesterol: 131.0mg
Serving: 257.9g

Meal Preparation

Method: Baked
Prep: 14 min
Cook: 26 min

Calorie Balance Analysis

Calorie Intake
1,793
from food
Calories Burned
2,059
during workout
Net Balance: -266 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,248 calories

Training Recommendations

Workout Frequency: 5 days/week
Experience Level: Advanced
Water Intake: 2.7 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
Male
Weight
57.2 kg
Height
1.75 m
BMI
18.7
Normal
Body Fat
20.3%
Lean Mass
45.6 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 2.7 liters of water daily.

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