Bicycle Crunches

Beginner
Chest, Triceps, Shoulders Cable Machine or Resistance Band
Yoga

Benefits

Targets abdominal muscles

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 17 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
68
Average BPM
138
70% of max
Max BPM
198

Heart Rate Reserve: 54% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Lunch

Macronutrients per Serving

1,470
Calories
243.7g
Carbs
96.7g
Protein
65.0g
Fats

Micronutrients

Sugar: 44.0g
Sodium: 2,052.2mg
Cholesterol: 225.8mg
Serving: 441.1g

Meal Preparation

Method: Fried
Prep: 26 min
Cook: 84 min

Calorie Balance Analysis

Calorie Intake
1,470
from food
Calories Burned
857
during workout
Net Balance: +613 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~780 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.9 liters/day

Sample User Profile

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

Age
47 years
Gender
Male
Weight
54.9 kg
Height
1.77 m
BMI
17.5
Underweight
Body Fat
16.6%
Lean Mass
45.8 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 2.9 liters of water daily.

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