Bear Crawls

Advanced
Chest, Triceps, Shoulders Parallel Bars or Chair
Yoga

Benefits

Combines lower body and upper body strength

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 5 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
65
Average BPM
159
81% of max
Max BPM
196

Heart Rate Reserve: 71% - Vigorous intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

2,026
Calories
257.6g
Carbs
102.9g
Protein
68.0g
Fats

Micronutrients

Sugar: 21.9g
Sodium: 1,655.2mg
Cholesterol: 231.4mg
Serving: 289.1g

Meal Preparation

Method: Boiled
Prep: 27 min
Cook: 43 min

Calorie Balance Analysis

Calorie Intake
2,026
from food
Calories Burned
721
during workout
Net Balance: +1,305 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~740 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.6 liters/day

Sample User Profile

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

Age
55 years
Gender
Male
Weight
75.3 kg
Height
1.73 m
BMI
25.2
Overweight
Body Fat
26.8%
Lean Mass
55.2 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 2.6 liters of water daily.

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