Bear Crawls

Intermediate
Quadriceps Bench or Sturdy Surface
Yoga

Benefits

Builds unilateral 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 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
50
Average BPM
133
77% of max
Max BPM
173

Heart Rate Reserve: 67% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

2,619
Calories
221.7g
Carbs
87.4g
Protein
59.8g
Fats

Micronutrients

Sugar: 5.3g
Sodium: 1,268.5mg
Cholesterol: 119.3mg
Serving: 317.4g

Meal Preparation

Method: Steamed
Prep: 54 min
Cook: 23 min

Calorie Balance Analysis

Calorie Intake
2,619
from food
Calories Burned
827
during workout
Net Balance: +1,792 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~785 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 3.6 liters/day

Sample User Profile

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

Age
50 years
Gender
Female
Weight
95.4 kg
Height
1.61 m
BMI
36.8
Obese
Body Fat
35.0%
Lean Mass
62.0 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 3.6 liters of water daily.

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