Bicycle Crunches

Beginner
Biceps, Forearms Kettlebell
Yoga

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 4 sets of 16 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
64
Average BPM
126
65% of max
Max BPM
194

Heart Rate Reserve: 48% - Light intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Lunch

Macronutrients per Serving

3,490
Calories
175.1g
Carbs
70.3g
Protein
46.7g
Fats

Micronutrients

Sugar: 13.1g
Sodium: 357.5mg
Cholesterol: 184.3mg
Serving: 135.1g

Meal Preparation

Method: Baked
Prep: 57 min
Cook: 61 min

Calorie Balance Analysis

Calorie Intake
3,490
from food
Calories Burned
860
during workout
Net Balance: +2,630 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~922 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
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
56 years
Gender
Female
Weight
129.0 kg
Height
1.78 m
BMI
40.7
Obese
Body Fat
35.0%
Lean Mass
83.8 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.

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