Bear Crawls

Beginner
Full Body Resistance Band or Cable Machine
Cardio

Benefits

Builds explosive power

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 17 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
67
Average BPM
152
82% of max
Max BPM
186

Heart Rate Reserve: 71% - Vigorous intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Snack

Macronutrients per Serving

3,373
Calories
192.9g
Carbs
76.6g
Protein
51.1g
Fats

Micronutrients

Sugar: 43.2g
Sodium: 1,043.4mg
Cholesterol: 263.0mg
Serving: 96.0g

Meal Preparation

Method: Roasted
Prep: 13 min
Cook: 116 min

Calorie Balance Analysis

Calorie Intake
3,373
from food
Calories Burned
1,306
during workout
Net Balance: +2,067 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~947 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 3.1 liters/day

Sample User Profile

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

Age
29 years
Gender
Female
Weight
126.4 kg
Height
2.00 m
BMI
31.6
Obese
Body Fat
30.4%
Lean Mass
88.0 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 3.1 liters of water daily.

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