Bear Crawls

Beginner
Upper Back, Rear Deltoids Resistance Band
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 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
71
Average BPM
154
79% of max
Max BPM
194

Heart Rate Reserve: 67% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,538
Calories
331.1g
Carbs
133.5g
Protein
89.4g
Fats

Micronutrients

Sugar: 23.7g
Sodium: 1,928.1mg
Cholesterol: 119.2mg
Serving: 105.5g

Meal Preparation

Method: Roasted
Prep: 34 min
Cook: 48 min

Calorie Balance Analysis

Calorie Intake
1,538
from food
Calories Burned
1,037
during workout
Net Balance: +501 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~712 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.9 liters/day

Sample User Profile

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

Age
45 years
Gender
Male
Weight
53.1 kg
Height
1.88 m
BMI
15.0
Underweight
Body Fat
19.5%
Lean Mass
42.8 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 2.9 liters of water daily.

Related Exercises