Bicycle Crunches

Beginner
Core Wall
Yoga

Benefits

Strengthens lower abs and hip flexors

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
73
Average BPM
161
87% of max
Max BPM
186

Heart Rate Reserve: 78% - Vigorous intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Breakfast

Macronutrients per Serving

1,408
Calories
243.0g
Carbs
97.1g
Protein
64.9g
Fats

Micronutrients

Sugar: 6.3g
Sodium: 2,047.4mg
Cholesterol: 132.3mg
Serving: 427.4g

Meal Preparation

Method: Fried
Prep: 58 min
Cook: 62 min

Calorie Balance Analysis

Calorie Intake
1,408
from food
Calories Burned
792
during workout
Net Balance: +616 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~748 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.5 liters/day

Sample User Profile

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

Age
45 years
Gender
Male
Weight
52.9 kg
Height
1.85 m
BMI
15.4
Underweight
Body Fat
19.4%
Lean Mass
42.6 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 2.5 liters of water daily.

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