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

Repetition RunningThis method is similar to interval training, but unlike interval training, the length ofthe intervals are longer and usually range from 0.5 to 2.0 miles. Recovery between intervalslasts until the heart rate is under 120 beats per minute, or within 60% of your estimated MaxHR.Conditioning andDeconditioningConditioning and deconditioning, also known as training and detraining, areresponsible for gains and losses, respectively, in fitness levels. Whereas conditioning is agradual process and may take six or more weeks to see specific effects, deconditioningoccurs relatively quickly. Some of the various metabolic and cardiorespiratory effects ofconditioning are presented in Table 1-4.Table 1-4. Various Effects of Physical ConditioningMetabolic Changes⇑ levels of ATP, CP, glycogen⇑ levels of anaerobic enzymes⇑ capacity to tolerate blood lactate⇑ levels of oxygen within muscle⇑ levels of aerobic enzymes⇑ capacity to use fat as fuelCardiorespiratoryChanges⇑ in blood volume⇓ heart rate at given workload⇑ stroke volume⇑ ability to take oxygen from bloodimprovement in blood pressure⇑ ability to handle heat loadEffects of deconditioning will be noticed within one to four weeks. Deconditioningreverses the positive metabolic, cardiac, respiratory and muscle enzyme effects that resultfrom conditioning. Some major effects of deconditioning include:The Navy SEAL Physical Fitness Guide 19