Bear Crawls

Beginner
Upper Back, Rear Deltoids Resistance Band
Cardio

Benefits

Targets obliques and improves core rotation

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 20 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
63
Average BPM
160
87% of max
Max BPM
184

Heart Rate Reserve: 80% - Vigorous intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

1,719
Calories
248.2g
Carbs
99.3g
Protein
66.8g
Fats

Micronutrients

Sugar: 23.0g
Sodium: 556.0mg
Cholesterol: 200.2mg
Serving: 171.9g

Meal Preparation

Method: Roasted
Prep: 47 min
Cook: 71 min

Calorie Balance Analysis

Calorie Intake
1,719
from food
Calories Burned
1,361
during workout
Net Balance: +358 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~979 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 3.7 liters/day

Sample User Profile

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

Age
35 years
Gender
Female
Weight
63.0 kg
Height
1.63 m
BMI
23.7
Normal
Body Fat
23.0%
Lean Mass
48.5 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 3.7 liters of water daily.

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