Bicycle Crunches

Beginner
Core, Shoulders, Legs Bench or Chair
Strength

Benefits

Strengthens triceps and chest

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
62
Average BPM
150
91% of max
Max BPM
164

Heart Rate Reserve: 86% - Maximum intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Dinner

Macronutrients per Serving

1,590
Calories
242.9g
Carbs
97.1g
Protein
64.7g
Fats

Micronutrients

Sugar: 50.0g
Sodium: 2,352.4mg
Cholesterol: 124.6mg
Serving: 427.7g

Meal Preparation

Method: Baked
Prep: 58 min
Cook: 88 min

Calorie Balance Analysis

Calorie Intake
1,590
from food
Calories Burned
1,405
during workout
Net Balance: +185 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~571 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 3.5 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
62.4 kg
Height
1.81 m
BMI
19.1
Normal
Body Fat
23.4%
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 3.5 liters of water daily.

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