Bear Crawls

Advanced
Core Bench or Sturdy Surface
Cardio

Benefits

Strengthens back and improves 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 18 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
58
Average BPM
144
75% of max
Max BPM
193

Heart Rate Reserve: 64% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

1,332
Calories
283.6g
Carbs
113.5g
Protein
75.2g
Fats

Micronutrients

Sugar: 12.0g
Sodium: 1,211.2mg
Cholesterol: 5.8mg
Serving: 346.2g

Meal Preparation

Method: Boiled
Prep: 58 min
Cook: 118 min

Calorie Balance Analysis

Calorie Intake
1,332
from food
Calories Burned
978
during workout
Net Balance: +354 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~686 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
38 years
Gender
Male
Weight
45.6 kg
Height
1.68 m
BMI
16.2
Underweight
Body Fat
15.8%
Lean Mass
38.4 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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