Bear Crawls

Beginner
Core Pull-up Bar
Strength

Benefits

Enhances full-body coordination and stability

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
121
70% of max
Max BPM
172

Heart Rate Reserve: 53% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Breakfast

Macronutrients per Serving

1,873
Calories
211.8g
Carbs
85.1g
Protein
56.9g
Fats

Micronutrients

Sugar: 18.7g
Sodium: 1,906.0mg
Cholesterol: 120.3mg
Serving: 265.6g

Meal Preparation

Method: Raw
Prep: 46 min
Cook: 38 min

Calorie Balance Analysis

Calorie Intake
1,873
from food
Calories Burned
1,471
during workout
Net Balance: +402 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~951 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 3.6 liters/day

Sample User Profile

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

Age
48 years
Gender
Male
Weight
72.8 kg
Height
1.61 m
BMI
28.1
Overweight
Body Fat
25.7%
Lean Mass
54.1 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 3.6 liters of water daily.

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