Bicycle Crunches

Beginner
Lower Abs, Hip Flexors Bench or Chair
Strength

Benefits

Builds lower body power and endurance

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 3 sets of 10 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
62
Average BPM
169
98% of max
Max BPM
173

Heart Rate Reserve: 97% - Maximum intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Breakfast

Macronutrients per Serving

1,706
Calories
299.2g
Carbs
119.1g
Protein
79.8g
Fats

Micronutrients

Sugar: 31.2g
Sodium: 1,144.8mg
Cholesterol: 42.0mg
Serving: 210.0g

Meal Preparation

Method: Boiled
Prep: 55 min
Cook: 51 min

Calorie Balance Analysis

Calorie Intake
1,706
from food
Calories Burned
1,531
during workout
Net Balance: +175 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~767 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 1.8 liters/day

Sample User Profile

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

Age
42 years
Gender
Female
Weight
63.6 kg
Height
1.72 m
BMI
21.5
Normal
Body Fat
25.5%
Lean Mass
47.4 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 1.8 liters of water daily.

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