Bear Crawls

Intermediate
Full Body, Core, Shoulders Wall
Cardio

Benefits

Builds chest strength

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 22 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
134
74% of max
Max BPM
182

Heart Rate Reserve: 64% - Moderate intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,759
Calories
202.1g
Carbs
81.5g
Protein
54.7g
Fats

Micronutrients

Sugar: 20.3g
Sodium: 441.4mg
Cholesterol: 298.5mg
Serving: 302.3g

Meal Preparation

Method: Boiled
Prep: 48 min
Cook: 55 min

Calorie Balance Analysis

Calorie Intake
1,759
from food
Calories Burned
1,064
during workout
Net Balance: +695 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~891 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.0 liters/day

Sample User Profile

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

Age
50 years
Gender
Female
Weight
69.6 kg
Height
1.68 m
BMI
24.7
Normal
Body Fat
24.0%
Lean Mass
52.9 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 2.0 liters of water daily.

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