Bicycle Crunches

Beginner
Upper Chest, Triceps Parallel Bars or Chair
Strength

Benefits

Targets upper chest

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
67
Average BPM
152
93% of max
Max BPM
164

Heart Rate Reserve: 88% - Maximum intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

1,703
Calories
286.3g
Carbs
115.1g
Protein
76.6g
Fats

Micronutrients

Sugar: 41.6g
Sodium: 2,088.5mg
Cholesterol: 287.5mg
Serving: 174.6g

Meal Preparation

Method: Grilled
Prep: 39 min
Cook: 107 min

Calorie Balance Analysis

Calorie Intake
1,703
from food
Calories Burned
762
during workout
Net Balance: +941 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~540 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.8 liters/day

Sample User Profile

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

Age
54 years
Gender
Female
Weight
54.9 kg
Height
1.71 m
BMI
18.8
Normal
Body Fat
17.6%
Lean Mass
45.2 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 2.8 liters of water daily.

Related Exercises