Bicycle Crunches

Beginner
Quadriceps, Glutes Wall
Strength

Benefits

Improves lower back 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 25 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
51
Average BPM
168
104% of max
Max BPM
162

Heart Rate Reserve: 105% - Maximum intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,964
Calories
268.9g
Carbs
108.7g
Protein
71.8g
Fats

Micronutrients

Sugar: 12.1g
Sodium: 1,558.0mg
Cholesterol: 189.9mg
Serving: 397.8g

Meal Preparation

Method: Roasted
Prep: 30 min
Cook: 89 min

Calorie Balance Analysis

Calorie Intake
1,964
from food
Calories Burned
495
during workout
Net Balance: +1,469 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~338 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.5 liters/day

Sample User Profile

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

Age
41 years
Gender
Male
Weight
71.9 kg
Height
1.96 m
BMI
18.7
Normal
Body Fat
20.2%
Lean Mass
57.3 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 2.5 liters of water daily.

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