Bear Crawls

Beginner
Legs, Core Parallel Bars or Chair
HIIT

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 19 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
66
Average BPM
121
71% of max
Max BPM
171

Heart Rate Reserve: 52% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,956
Calories
315.0g
Carbs
126.5g
Protein
84.3g
Fats

Micronutrients

Sugar: 35.3g
Sodium: 1,845.9mg
Cholesterol: 165.0mg
Serving: 190.6g

Meal Preparation

Method: Steamed
Prep: 15 min
Cook: 36 min

Calorie Balance Analysis

Calorie Intake
1,956
from food
Calories Burned
1,153
during workout
Net Balance: +803 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~628 calories

Training Recommendations

Workout Frequency: 3 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
27 years
Gender
Male
Weight
69.4 kg
Height
1.76 m
BMI
22.4
Normal
Body Fat
25.5%
Lean Mass
51.7 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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