Bicycle Crunches

Intermediate
Legs, Core Bench or Chair
Yoga

Benefits

Strengthens shoulders

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 19 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
103% of max
Max BPM
163

Heart Rate Reserve: 104% - Maximum intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Breakfast

Macronutrients per Serving

2,246
Calories
269.6g
Carbs
107.9g
Protein
72.0g
Fats

Micronutrients

Sugar: 17.7g
Sodium: 403.6mg
Cholesterol: 66.8mg
Serving: 496.7g

Meal Preparation

Method: Baked
Prep: 33 min
Cook: 81 min

Calorie Balance Analysis

Calorie Intake
2,246
from food
Calories Burned
998
during workout
Net Balance: +1,248 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~951 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
56 years
Gender
Female
Weight
89.8 kg
Height
1.61 m
BMI
34.6
Obese
Body Fat
32.6%
Lean Mass
60.5 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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