Bear Crawls

Beginner
Full Core Dumbbells
Yoga

Benefits

Builds chest 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 4 sets of 15 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
68
Average BPM
132
71% of max
Max BPM
184

Heart Rate Reserve: 55% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,773
Calories
177.0g
Carbs
70.5g
Protein
47.2g
Fats

Micronutrients

Sugar: 8.3g
Sodium: 1,251.7mg
Cholesterol: 137.5mg
Serving: 219.8g

Meal Preparation

Method: Raw
Prep: 45 min
Cook: 14 min

Calorie Balance Analysis

Calorie Intake
1,773
from food
Calories Burned
778
during workout
Net Balance: +995 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~780 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.7 liters/day

Sample User Profile

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

Age
50 years
Gender
Male
Weight
56.8 kg
Height
1.91 m
BMI
15.6
Underweight
Body Fat
17.8%
Lean Mass
46.7 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 2.7 liters of water daily.

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