General fitness notes
A cheatsheet by @rstacruz|Refreshed 7 months ago.Refresh|View source on Github

Target heart rate

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

Warmup sets

  • 5 x Bar
  • 5 x 60%
  • 3 x 70%
  • 2 x 80%
  • 5 x 100% (work set)

See: http://corw.in/warmup/

Metabolism

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

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

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)

This cheat sheet can be found in the following categories: