Bicycle Crunches

Intermediate
Chest, Triceps, Shoulders Cable Machine
HIIT

Benefits

Improves shoulder health and posture

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 3 sets of 12 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
157
84% of max
Max BPM
188

Heart Rate Reserve: 74% - Vigorous intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,588
Calories
203.8g
Carbs
81.1g
Protein
53.2g
Fats

Micronutrients

Sugar: 43.2g
Sodium: 2,199.0mg
Cholesterol: 30.3mg
Serving: 177.2g

Meal Preparation

Method: Raw
Prep: 9 min
Cook: 104 min

Calorie Balance Analysis

Calorie Intake
1,588
from food
Calories Burned
1,261
during workout
Net Balance: +327 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~333 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
24 years
Gender
Female
Weight
59.4 kg
Height
1.51 m
BMI
26.0
Overweight
Body Fat
23.6%
Lean Mass
45.4 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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