Bicycle Crunches

Advanced
Chest, Triceps, Shoulders Parallel Bars or Chair
HIIT

Benefits

Builds upper body strength

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 17 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
74
Average BPM
149
77% of max
Max BPM
192

Heart Rate Reserve: 63% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Dinner

Macronutrients per Serving

1,606
Calories
283.9g
Carbs
114.0g
Protein
75.9g
Fats

Micronutrients

Sugar: 36.9g
Sodium: 1,186.9mg
Cholesterol: 7.1mg
Serving: 466.7g

Meal Preparation

Method: Baked
Prep: 24 min
Cook: 86 min

Calorie Balance Analysis

Calorie Intake
1,606
from food
Calories Burned
1,292
during workout
Net Balance: +314 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~745 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
42 years
Gender
Male
Weight
56.9 kg
Height
1.53 m
BMI
24.3
Normal
Body Fat
26.1%
Lean Mass
42.0 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 1.9 liters of water daily.

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