Bicycle Crunches

Advanced
Lower Abs None or Dumbbells
HIIT

Benefits

Improves posture and strengthens upper back

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 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
71
Average BPM
135
72% of max
Max BPM
188

Heart Rate Reserve: 55% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Lunch

Macronutrients per Serving

3,038
Calories
309.6g
Carbs
124.0g
Protein
82.4g
Fats

Micronutrients

Sugar: 0.9g
Sodium: 2,435.4mg
Cholesterol: 183.9mg
Serving: 346.6g

Meal Preparation

Method: Grilled
Prep: 17 min
Cook: 35 min

Calorie Balance Analysis

Calorie Intake
3,038
from food
Calories Burned
1,572
during workout
Net Balance: +1,466 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~903 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.6 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
114.2 kg
Height
1.92 m
BMI
31.0
Obese
Body Fat
30.8%
Lean Mass
79.0 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 2.6 liters of water daily.

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