title: Fitness
---

### 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."

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)

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 (<30% VO2 max) relies primarily on fat whereas high 
  intense exercise (>70% VO2 max) primarily utilized carbohydrate.

http://www.exrx.net/Nutrition/Substrates.html