Bicycle Crunches

Intermediate
Calves Parallel Bars or Chair
Yoga

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 4 sets of 21 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
69
Average BPM
131
70% of max
Max BPM
188

Heart Rate Reserve: 52% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,766
Calories
186.6g
Carbs
73.8g
Protein
49.2g
Fats

Micronutrients

Sugar: 19.6g
Sodium: 605.0mg
Cholesterol: 53.8mg
Serving: 231.6g

Meal Preparation

Method: Raw
Prep: 16 min
Cook: 8 min

Calorie Balance Analysis

Calorie Intake
1,766
from food
Calories Burned
1,327
during workout
Net Balance: +439 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,146 calories

Training Recommendations

Workout Frequency: 4 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
54 years
Gender
Female
Weight
64.4 kg
Height
1.69 m
BMI
22.6
Normal
Body Fat
20.8%
Lean Mass
51.0 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.

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