Bear Crawls

Beginner
Chest, Triceps, Shoulders Wall
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 24 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
70
Average BPM
127
78% of max
Max BPM
162

Heart Rate Reserve: 62% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

1,928
Calories
309.4g
Carbs
123.5g
Protein
82.4g
Fats

Micronutrients

Sugar: 16.2g
Sodium: 2,266.1mg
Cholesterol: 223.3mg
Serving: 357.4g

Meal Preparation

Method: Boiled
Prep: 52 min
Cook: 10 min

Calorie Balance Analysis

Calorie Intake
1,928
from food
Calories Burned
864
during workout
Net Balance: +1,064 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~852 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 1.8 liters/day

Sample User Profile

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

Age
21 years
Gender
Female
Weight
72.3 kg
Height
1.68 m
BMI
25.6
Overweight
Body Fat
26.9%
Lean Mass
52.8 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 1.8 liters of water daily.

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