Bear Crawls

Intermediate
Biceps, Forearms Dumbbells
Strength

Benefits

Builds upper body 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 22 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
56
Average BPM
125
73% of max
Max BPM
172

Heart Rate Reserve: 59% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Dinner

Macronutrients per Serving

1,894
Calories
187.9g
Carbs
75.8g
Protein
50.5g
Fats

Micronutrients

Sugar: 6.0g
Sodium: 615.2mg
Cholesterol: 297.7mg
Serving: 320.2g

Meal Preparation

Method: Fried
Prep: 53 min
Cook: 103 min

Calorie Balance Analysis

Calorie Intake
1,894
from food
Calories Burned
829
during workout
Net Balance: +1,065 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~618 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.0 liters/day

Sample User Profile

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

Age
18 years
Gender
Male
Weight
72.7 kg
Height
1.55 m
BMI
30.2
Obese
Body Fat
31.4%
Lean Mass
49.8 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 2.0 liters of water daily.

Related Exercises