Bicycle Crunches

Intermediate
Core, Shoulders, Legs Bench or Chair
Strength

Benefits

Builds shoulder width

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 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
55
Average BPM
167
89% of max
Max BPM
188

Heart Rate Reserve: 84% - Vigorous intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Lunch

Macronutrients per Serving

1,343
Calories
206.1g
Carbs
81.9g
Protein
54.8g
Fats

Micronutrients

Sugar: 49.5g
Sodium: 2,426.3mg
Cholesterol: 111.0mg
Serving: 140.2g

Meal Preparation

Method: Roasted
Prep: 49 min
Cook: 45 min

Calorie Balance Analysis

Calorie Intake
1,343
from food
Calories Burned
1,059
during workout
Net Balance: +284 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~710 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 3.4 liters/day

Sample User Profile

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

Age
59 years
Gender
Female
Weight
50.7 kg
Height
1.95 m
BMI
13.3
Underweight
Body Fat
19.0%
Lean Mass
41.0 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 3.4 liters of water daily.

Related Exercises