General fitness notes cheatsheet

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 (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 (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 (jimwendler.com)