Bear Crawls

Advanced
Calves Bench, Barbell
Strength

Benefits

Improves back strength 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 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
168
95% of max
Max BPM
178

Heart Rate Reserve: 92% - Maximum intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Snack

Macronutrients per Serving

3,133
Calories
241.8g
Carbs
96.3g
Protein
64.1g
Fats

Micronutrients

Sugar: 32.0g
Sodium: 2,046.8mg
Cholesterol: 103.1mg
Serving: 220.5g

Meal Preparation

Method: Steamed
Prep: 42 min
Cook: 75 min

Calorie Balance Analysis

Calorie Intake
3,133
from food
Calories Burned
1,156
during workout
Net Balance: +1,977 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~802 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.4 liters/day

Sample User Profile

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

Age
45 years
Gender
Female
Weight
118.1 kg
Height
1.95 m
BMI
31.1
Obese
Body Fat
29.7%
Lean Mass
83.0 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 2.4 liters of water daily.

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