Bear Crawls

Intermediate
Core, Obliques Cable Machine
Yoga

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 5 sets of 20 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
65
Average BPM
143
77% of max
Max BPM
185

Heart Rate Reserve: 65% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Breakfast

Macronutrients per Serving

1,606
Calories
252.6g
Carbs
101.4g
Protein
67.8g
Fats

Micronutrients

Sugar: 37.1g
Sodium: 900.3mg
Cholesterol: 232.3mg
Serving: 339.2g

Meal Preparation

Method: Steamed
Prep: 48 min
Cook: 110 min

Calorie Balance Analysis

Calorie Intake
1,606
from food
Calories Burned
574
during workout
Net Balance: +1,032 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~607 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 1.6 liters/day

Sample User Profile

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

Age
46 years
Gender
Male
Weight
57.2 kg
Height
1.60 m
BMI
22.3
Normal
Body Fat
26.7%
Lean Mass
41.9 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 1.6 liters of water daily.

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