58 lines
1.5 KiB
Markdown
58 lines
1.5 KiB
Markdown
title: Fitness
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---
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### Target heart rate
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max heart rate = (220 - age)
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"The target heart rate method is a simple formula: take 220 and minus your age.
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Then take that number and multiply it by .75 - .85, which will give you your
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percentages of 75% -- 85% of your Max. HR."
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http://www.bodybuilding.com/fun/mike1.htm
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### Warmup sets
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* 5 x Bar
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* 5 x 60%
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* 3 x 70%
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* 2 x 80%
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* 5 x 100% (work set)
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http://corw.in/warmup/
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### Bench
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Jennifer Thompson video: http://www.youtube.com/watch?v=34XRmd3a8_0
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### Metabolism
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* At rest, 33% of the body's energy comes from carbohydrates, or glycogen,
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stored within the muscles and liver. 66% comes from fat.
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* During aerobic work, 50-60% of the energy comes from fats
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* Primarily carbohydrates are used during the first several minutes of exercise
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* For an average fit person, it takes 20 to 30 minutes of continuous aerobic
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activity to burn 50% fat and 50% carbohydrate
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* There is approximately a 7 fold increase of fat mobilization after 1 hour of
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exercise
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* Low intense exercise (less than 30% VO2 max) relies primarily on fat whereas
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high intense exercise (greater than 70% VO2 max) primarily utilized
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carbohydrate.
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http://www.exrx.net/Nutrition/Substrates.html
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### Deloads on a cut
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- "I would never recommend traditional style deloads on a cut, regardless of
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training regimen."
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- "increase the rest day interval between sessions"
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https://www.facebook.com/permalink.php?story_fbid=273265046115238&id=116211138487297&comment_id=1262284&offset=0&total_comments=34
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