Bear Crawls

Intermediate
Core, Lower Back Resistance Band or Cable Machine
Cardio

Benefits

Improves flexibility

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
69
Average BPM
155
81% of max
Max BPM
192

Heart Rate Reserve: 70% - Vigorous intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Lunch

Macronutrients per Serving

1,946
Calories
228.1g
Carbs
90.8g
Protein
60.8g
Fats

Micronutrients

Sugar: 46.4g
Sodium: 2,499.2mg
Cholesterol: 178.9mg
Serving: 274.9g

Meal Preparation

Method: Fried
Prep: 35 min
Cook: 109 min

Calorie Balance Analysis

Calorie Intake
1,946
from food
Calories Burned
900
during workout
Net Balance: +1,046 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~710 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.1 liters/day

Sample User Profile

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

Age
44 years
Gender
Male
Weight
69.3 kg
Height
1.75 m
BMI
22.6
Normal
Body Fat
23.6%
Lean Mass
52.9 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 2.1 liters of water daily.

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