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[twpd/master.git] / fitness / general.md

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+---
+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)_