Bear Crawls

Intermediate
Obliques, Core Bench or Step
Cardio

Benefits

Improves shoulder health and 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
73
Average BPM
135
74% of max
Max BPM
183

Heart Rate Reserve: 56% - Moderate intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

1,414
Calories
243.8g
Carbs
97.9g
Protein
65.5g
Fats

Micronutrients

Sugar: 27.4g
Sodium: 1,825.5mg
Cholesterol: 195.8mg
Serving: 288.0g

Meal Preparation

Method: Roasted
Prep: 22 min
Cook: 29 min

Calorie Balance Analysis

Calorie Intake
1,414
from food
Calories Burned
1,152
during workout
Net Balance: +262 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~818 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
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
57 years
Gender
Female
Weight
51.6 kg
Height
1.63 m
BMI
19.4
Normal
Body Fat
22.6%
Lean Mass
40.0 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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