---
title: General fitness notes
category: Fitness
layout: 2017/sheet
---

### Target heart rate

    max heart rate = (220 - age)

"The target heart rate method is a simple formula: take 220 and minus your age.
Then take that number and multiply it by .75 - .85, which will give you your
percentages of 75% -- 85% of your Max. HR."

See: <http://www.bodybuilding.com/fun/mike1.htm>

### Warmup sets

 * 5 x Bar
 * 5 x 60%
 * 3 x 70%
 * 2 x 80%
 * 5 x 100% (work set)

See: <http://corw.in/warmup/>

### Bench

Jennifer Thompson video: <http://www.youtube.com/watch?v=34XRmd3a8_0>

### Metabolism

* At rest, 33% of the body's energy comes from carbohydrates, or glycogen, 
  stored within the muscles and liver. 66% comes from fat.

* During aerobic work, 50-60% of the energy comes from fats

* Primarily carbohydrates are used during the first several minutes of exercise

* For an average fit person, it takes 20 to 30 minutes of continuous aerobic 
  activity to burn 50% fat and 50% carbohydrate

* There is approximately a 7 fold increase of fat mobilization after 1 hour of 
  exercise

* Low intense exercise (less than 30% VO2 max) relies primarily on fat whereas 
  high intense exercise (greater than 70% VO2 max) primarily utilized 
  carbohydrate.

See: [Substrates](http://www.exrx.net/Nutrition/Substrates.html) _(exrx.net)_

### Deloads on a cut

 - "I would never recommend traditional style deloads on a cut, regardless of 
 training regimen."

 - "increase the rest day interval between sessions"

See: [Link](https://www.facebook.com/permalink.php?story_fbid=273265046115238&id=116211138487297&comment_id=1262284&offset=0&total_comments=34) _(facebook.com)_

### Conditioning with 5/3/1

 - "For conditioning, I highly recommend 30-40 minutes of walking every day.  
 Yes,  walking. If you’re asking why something so non-strenuous: if physique 
 goals are your only concern, do not let the conditioning take away from your 
 recovery."

See: [531 and Bodybuilding](http://www.jimwendler.com/2012/09/531-and-bodybuilding/) _(jimwendler.com)_
