Bicycle Crunches

Intermediate
Chest, Triceps, Shoulders Bench or Sturdy Surface
Strength

Benefits

Improves posture and back 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 4 sets of 15 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
129
65% of max
Max BPM
197

Heart Rate Reserve: 49% - Light intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Breakfast

Macronutrients per Serving

3,315
Calories
299.2g
Carbs
120.0g
Protein
80.0g
Fats

Micronutrients

Sugar: 39.9g
Sodium: 1,321.5mg
Cholesterol: 251.7mg
Serving: 319.3g

Meal Preparation

Method: Baked
Prep: 48 min
Cook: 14 min

Calorie Balance Analysis

Calorie Intake
3,315
from food
Calories Burned
1,070
during workout
Net Balance: +2,245 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~726 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.2 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
Male
Weight
124.9 kg
Height
1.86 m
BMI
36.1
Obese
Body Fat
35.0%
Lean Mass
81.2 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 2.2 liters of water daily.

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