Bicycle Crunches

Intermediate
Core, Shoulders, Hips Parallel Bars or Chair
Cardio

Benefits

Builds unilateral leg strength

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 22 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
138
74% of max
Max BPM
186

Heart Rate Reserve: 58% - Moderate intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,308
Calories
300.0g
Carbs
119.3g
Protein
80.0g
Fats

Micronutrients

Sugar: 31.3g
Sodium: 599.4mg
Cholesterol: 131.8mg
Serving: 232.5g

Meal Preparation

Method: Boiled
Prep: 8 min
Cook: 43 min

Calorie Balance Analysis

Calorie Intake
1,308
from food
Calories Burned
991
during workout
Net Balance: +317 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~746 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.4 liters/day

Sample User Profile

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

Age
25 years
Gender
Male
Weight
40.3 kg
Height
1.67 m
BMI
14.5
Underweight
Body Fat
17.6%
Lean Mass
33.2 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 2.4 liters of water daily.

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