The Navy SEAL Physical Fitness Guide - Uniformed Services ...

eginning and the end of the run whereas aerobic metabolism supports the middle or thesteady state part of the run. Aerobic and anaerobic capacity can be improved by usingappropriate physical training techniques. The contribution of the three energy systems tothe various training methods is shown in Table 1-3. The various physical trainingtechniques are presented below, and can be used for enhancing performance during variousphysical activities.Table 1-3. Contribution of the Various EnergySystems According to Training MethodsTraining MethodATP-CPSystem(%)Lactic AcidandATP-CPSystem(%)OxygenAerobicSystem(%)Interval Training* 10-80 10-80 10-80Sprint Training 90 6 4Acceleration Sprints 90 5 5Interval Sprints 20 10 70Fartlek Training 20 40 40Continuous Running 2 5-8 90-93Repetition Running 10 50 40*Depends on rate and distance of exercise interval, type of relief interval and number of repetitions.Interval TrainingExercise bouts are alternated with rest or relief periods. Relief periods usuallyinvolve mild to light exercise. Generally, in swimming no exercise is performed during therelief periods. The duration, intensity, and number (repetitions) of exercise bouts and thelength and type of relief intervals are chosen to suit specific exercise performancerequirements. Interval training allows you to exercise at a higher intensity than you couldThe Navy SEAL Physical Fitness Guide 17