Bicycle Crunches

Advanced
Glutes, Hamstrings Parallel Bars or Chair
Yoga

Benefits

Improves balance and coordination

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 18 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
53
Average BPM
155
92% of max
Max BPM
169

Heart Rate Reserve: 88% - Maximum intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Snack

Macronutrients per Serving

1,636
Calories
328.9g
Carbs
131.8g
Protein
87.5g
Fats

Micronutrients

Sugar: 36.6g
Sodium: 2,195.4mg
Cholesterol: 283.2mg
Serving: 396.8g

Meal Preparation

Method: Raw
Prep: 9 min
Cook: 35 min

Calorie Balance Analysis

Calorie Intake
1,636
from food
Calories Burned
799
during workout
Net Balance: +837 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~788 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.3 liters/day

Sample User Profile

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

Age
55 years
Gender
Male
Weight
52.9 kg
Height
1.64 m
BMI
19.7
Normal
Body Fat
23.3%
Lean Mass
40.6 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 2.3 liters of water daily.

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