Bear Crawls

Beginner
Shoulders Bench or Chair
HIIT

Benefits

Builds lower body power and endurance

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
72
Average BPM
143
77% of max
Max BPM
185

Heart Rate Reserve: 62% - Moderate intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,672
Calories
256.8g
Carbs
103.4g
Protein
68.7g
Fats

Micronutrients

Sugar: 10.0g
Sodium: 1,085.4mg
Cholesterol: 202.7mg
Serving: 449.1g

Meal Preparation

Method: Raw
Prep: 9 min
Cook: 112 min

Calorie Balance Analysis

Calorie Intake
1,672
from food
Calories Burned
1,572
during workout
Net Balance: +100 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~854 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 3.4 liters/day

Sample User Profile

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

Age
40 years
Gender
Male
Weight
63.8 kg
Height
1.62 m
BMI
24.3
Normal
Body Fat
27.1%
Lean Mass
46.5 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 3.4 liters of water daily.

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