Bear Crawls

Intermediate
Shoulders, Triceps Pull-up Bar
Strength

Benefits

Improves coordination and cardiovascular health

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 3 sets of 12 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
66
Average BPM
136
73% of max
Max BPM
186

Heart Rate Reserve: 58% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Dinner

Macronutrients per Serving

2,426
Calories
255.3g
Carbs
102.9g
Protein
68.5g
Fats

Micronutrients

Sugar: 29.9g
Sodium: 1,947.3mg
Cholesterol: 299.9mg
Serving: 340.5g

Meal Preparation

Method: Fried
Prep: 37 min
Cook: 102 min

Calorie Balance Analysis

Calorie Intake
2,426
from food
Calories Burned
1,931
during workout
Net Balance: +496 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~595 calories

Training Recommendations

Workout Frequency: 5 days/week
Experience Level: Advanced
Water Intake: 3.5 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
Female
Weight
85.4 kg
Height
1.86 m
BMI
24.7
Normal
Body Fat
25.3%
Lean Mass
63.7 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 3.5 liters of water daily.

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