Bicycle Crunches

Intermediate
Lower Chest, Triceps Resistance Band
Yoga

Benefits

Strengthens triceps and chest

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 23 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
52
Average BPM
169
98% of max
Max BPM
173

Heart Rate Reserve: 97% - Maximum intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,341
Calories
218.6g
Carbs
87.1g
Protein
57.5g
Fats

Micronutrients

Sugar: 15.2g
Sodium: 999.1mg
Cholesterol: 233.3mg
Serving: 225.9g

Meal Preparation

Method: Roasted
Prep: 14 min
Cook: 16 min

Calorie Balance Analysis

Calorie Intake
1,341
from food
Calories Burned
740
during workout
Net Balance: +601 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~751 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 3.0 liters/day

Sample User Profile

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

Age
58 years
Gender
Male
Weight
51.7 kg
Height
1.79 m
BMI
16.1
Underweight
Body Fat
18.5%
Lean Mass
42.2 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 3.0 liters of water daily.

Related Exercises