Bicycle Crunches

Intermediate
Calves Cable Machine
HIIT

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 18 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
72
Average BPM
130
68% of max
Max BPM
191

Heart Rate Reserve: 49% - Light intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Lunch

Macronutrients per Serving

1,643
Calories
199.6g
Carbs
80.4g
Protein
54.0g
Fats

Micronutrients

Sugar: 45.5g
Sodium: 578.0mg
Cholesterol: 37.1mg
Serving: 227.3g

Meal Preparation

Method: Baked
Prep: 14 min
Cook: 9 min

Calorie Balance Analysis

Calorie Intake
1,643
from food
Calories Burned
1,398
during workout
Net Balance: +245 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~717 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
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
51 years
Gender
Male
Weight
63.5 kg
Height
1.80 m
BMI
19.6
Normal
Body Fat
24.4%
Lean Mass
48.0 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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