Bicycle Crunches

Intermediate
Lower Chest, Triceps Cable Machine or Resistance Band
Strength

Benefits

Improves back strength 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 5 sets of 20 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
71
Average BPM
129
71% of max
Max BPM
181

Heart Rate Reserve: 52% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

1,743
Calories
179.9g
Carbs
70.9g
Protein
48.3g
Fats

Micronutrients

Sugar: 43.5g
Sodium: 1,542.5mg
Cholesterol: 81.7mg
Serving: 127.1g

Meal Preparation

Method: Boiled
Prep: 59 min
Cook: 40 min

Calorie Balance Analysis

Calorie Intake
1,743
from food
Calories Burned
1,976
during workout
Net Balance: -233 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,202 calories

Training Recommendations

Workout Frequency: 5 days/week
Experience Level: Advanced
Water Intake: 2.7 liters/day

Sample User Profile

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

Age
26 years
Gender
Male
Weight
59.1 kg
Height
1.51 m
BMI
25.9
Overweight
Body Fat
22.5%
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 2.7 liters of water daily.

Related Exercises