Bicycle Crunches

Beginner
Shoulders, Triceps Barbell
Strength

Benefits

Strengthens back and improves posture

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
168
85% of max
Max BPM
198

Heart Rate Reserve: 78% - Vigorous intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,348
Calories
242.5g
Carbs
97.6g
Protein
64.9g
Fats

Micronutrients

Sugar: 45.8g
Sodium: 1,449.2mg
Cholesterol: 181.3mg
Serving: 390.2g

Meal Preparation

Method: Boiled
Prep: 21 min
Cook: 93 min

Calorie Balance Analysis

Calorie Intake
1,348
from food
Calories Burned
1,111
during workout
Net Balance: +237 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~689 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.6 liters/day

Sample User Profile

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

Age
38 years
Gender
Female
Weight
46.7 kg
Height
1.74 m
BMI
15.4
Underweight
Body Fat
20.2%
Lean Mass
37.2 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 2.6 liters of water daily.

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