Bicycle Crunches

Beginner
Calves Bench or Step
Cardio

Benefits

Strengthens lower body

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 22 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
55
Average BPM
124
71% of max
Max BPM
175

Heart Rate Reserve: 57% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Breakfast

Macronutrients per Serving

1,575
Calories
244.1g
Carbs
97.8g
Protein
65.2g
Fats

Micronutrients

Sugar: 43.0g
Sodium: 2,134.9mg
Cholesterol: 213.0mg
Serving: 396.6g

Meal Preparation

Method: Baked
Prep: 56 min
Cook: 7 min

Calorie Balance Analysis

Calorie Intake
1,575
from food
Calories Burned
790
during workout
Net Balance: +785 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~650 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 1.9 liters/day

Sample User Profile

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

Age
33 years
Gender
Female
Weight
59.3 kg
Height
1.67 m
BMI
21.2
Normal
Body Fat
23.3%
Lean Mass
45.4 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 1.9 liters of water daily.

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