Bicycle Crunches

Beginner
Lower Abs Resistance Band
Cardio

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 4 sets of 15 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
67
Average BPM
156
89% of max
Max BPM
174

Heart Rate Reserve: 83% - Vigorous intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Lunch

Macronutrients per Serving

2,765
Calories
197.8g
Carbs
79.1g
Protein
53.1g
Fats

Micronutrients

Sugar: 42.9g
Sodium: 2,057.3mg
Cholesterol: 256.2mg
Serving: 463.6g

Meal Preparation

Method: Boiled
Prep: 50 min
Cook: 38 min

Calorie Balance Analysis

Calorie Intake
2,765
from food
Calories Burned
1,297
during workout
Net Balance: +1,468 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~963 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.3 liters/day

Sample User Profile

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

Age
25 years
Gender
Male
Weight
104.8 kg
Height
1.88 m
BMI
29.7
Overweight
Body Fat
33.1%
Lean Mass
70.1 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 2.3 liters of water daily.

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