--- 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: ### Warmup sets * 5 x Bar * 5 x 60% * 3 x 70% * 2 x 80% * 5 x 100% (work set) See: ### Bench Jennifer Thompson video: ### 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)_