Bicycle Crunches

Intermediate
Legs, Shoulders, Core Bench, Barbell
HIIT

Benefits

Strengthens shoulders

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 19 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
50
Average BPM
119
60% of max
Max BPM
199

Heart Rate Reserve: 47% - Light intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Breakfast

Macronutrients per Serving

1,578
Calories
185.2g
Carbs
74.8g
Protein
49.8g
Fats

Micronutrients

Sugar: 11.1g
Sodium: 761.4mg
Cholesterol: 115.4mg
Serving: 115.3g

Meal Preparation

Method: Boiled
Prep: 22 min
Cook: 67 min

Calorie Balance Analysis

Calorie Intake
1,578
from food
Calories Burned
2,778
during workout
Net Balance: -1,200 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,384 calories

Training Recommendations

Workout Frequency: 5 days/week
Experience Level: Advanced
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
50 years
Gender
Male
Weight
58.2 kg
Height
1.58 m
BMI
23.3
Normal
Body Fat
21.0%
Lean Mass
46.0 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 2.7 liters of water daily.

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