Bear Crawls

Advanced
Chest, Triceps Barbell
Strength

Benefits

Improves balance and leg 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 5 sets of 16 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
57
Average BPM
122
72% of max
Max BPM
170

Heart Rate Reserve: 57% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Dinner

Macronutrients per Serving

1,509
Calories
204.9g
Carbs
82.5g
Protein
55.1g
Fats

Micronutrients

Sugar: 8.6g
Sodium: 1,461.0mg
Cholesterol: 273.2mg
Serving: 289.5g

Meal Preparation

Method: Baked
Prep: 49 min
Cook: 89 min

Calorie Balance Analysis

Calorie Intake
1,509
from food
Calories Burned
733
during workout
Net Balance: +776 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~529 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.7 liters/day

Sample User Profile

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

Age
58 years
Gender
Male
Weight
56.6 kg
Height
1.70 m
BMI
19.6
Normal
Body Fat
20.2%
Lean Mass
45.1 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 2.7 liters of water daily.

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