Bicycle Crunches

Intermediate
Legs, Core Bench or Chair
Cardio

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 18 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
74
Average BPM
152
94% of max
Max BPM
161

Heart Rate Reserve: 90% - Maximum intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,925
Calories
234.2g
Carbs
93.3g
Protein
63.1g
Fats

Micronutrients

Sugar: 38.7g
Sodium: 1,767.2mg
Cholesterol: -3.9mg
Serving: 397.3g

Meal Preparation

Method: Roasted
Prep: 15 min
Cook: 106 min

Calorie Balance Analysis

Calorie Intake
1,925
from food
Calories Burned
1,277
during workout
Net Balance: +648 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~929 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.1 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
67.9 kg
Height
1.61 m
BMI
26.2
Overweight
Body Fat
29.6%
Lean Mass
47.8 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 2.1 liters of water daily.

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