Bicycle Crunches

Intermediate
Shoulders, Triceps Bench or Step
Strength

Benefits

Builds calf muscles

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 25 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
68
Average BPM
131
79% of max
Max BPM
166

Heart Rate Reserve: 64% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Snack

Macronutrients per Serving

1,627
Calories
218.0g
Carbs
87.6g
Protein
58.0g
Fats

Micronutrients

Sugar: 16.9g
Sodium: 1,095.8mg
Cholesterol: 152.2mg
Serving: 268.1g

Meal Preparation

Method: Baked
Prep: 21 min
Cook: 77 min

Calorie Balance Analysis

Calorie Intake
1,627
from food
Calories Burned
2,260
during workout
Net Balance: -633 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,358 calories

Training Recommendations

Workout Frequency: 4 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
41 years
Gender
Female
Weight
61.8 kg
Height
1.64 m
BMI
23.0
Normal
Body Fat
22.0%
Lean Mass
48.2 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 2.7 liters of water daily.

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