Bicycle Crunches

Intermediate
Core, Shoulders, Legs Pull-up Bar
Yoga

Benefits

Builds lower body power

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 21 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
51
Average BPM
153
86% of max
Max BPM
178

Heart Rate Reserve: 80% - Vigorous intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

3,094
Calories
175.3g
Carbs
70.3g
Protein
47.0g
Fats

Micronutrients

Sugar: 47.7g
Sodium: 1,950.0mg
Cholesterol: 231.1mg
Serving: 368.2g

Meal Preparation

Method: Roasted
Prep: 50 min
Cook: 58 min

Calorie Balance Analysis

Calorie Intake
3,094
from food
Calories Burned
428
during workout
Net Balance: +2,666 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~442 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 3.1 liters/day

Sample User Profile

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

Age
60 years
Gender
Female
Weight
122.1 kg
Height
1.88 m
BMI
34.6
Obese
Body Fat
31.9%
Lean Mass
83.2 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 3.1 liters of water daily.

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