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

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" The degree of aerobic training is closely tied to intensity and total work, notto frequency of training. However, a minimum of 3 days per week is recommended." A greater training improvement (up to a point) will be noted if you exerciseabove 85% of VO 2max or 90% of your maximal heart rate once a week orevery other week: interval training." Aerobic capacity will improve if exercise increases your heart rate to at least70% of your maximum heart rate." A lower exercise intensity can be offset by exercise of longer duration." Maximal heart rate for swimming and other upper body exercise is lower thanmaximal heart rate for leg or whole body exercise. Thus, training heart rate(THR) can be 13 to 15 bpm lower for swimming/upper body exercise thanwhen running, biking, or other whole body exercises." A threshold duration per workout has not been identified tomaximize aerobic capacity.Active RecoveryThroughout this guide, we will continually stress the importance of warming up,cooling down, and stretching. These are integral parts of any workout, regardless of theactivity. The cool down, or recovery period, is very important because it will determinehow you feel several hours after your workout. There are two types of recovery: active andpassive. Passive recovery, in other words, just resting, was recommended many years ago,and is still recommended when you exercise below 50% of maximal capacity. Activerecovery is now preferred for exercise exceeding 60% of maximal capacity to accelerateremoval of lactate. This may help prevent muscle cramps, stiffness, and preserveperformance during subsequent strenuous exercise.Active recovery involves exercising at 30% to 50%of maximal capacity for 5 to 10 minutes aftera strenuous workout.Blood lactate removal after strenuous exercise isaccelerated by active recovery: mild aerobic exercise.36 Cardiorespiratory Conditioning
How to Estimate YourMaximal Aerobic CapacityExercise testing is often conducted for assessment of cardiorespiratory fitness.Types of protocols currently used to assess cardiorespiratory fitness or aerobic capacity areincremental work rate tests, where the exercise work rate is increased by a uniformamount at predetermined time intervals, and constant work rate tests, where the subjectworks at a submaximal constant work rate for a specified time period. Your heart rate at thespecific work rates are used to estimate maximal oxygen uptake. Although the mostaccurate test is conducted on a treadmill, a bicycle will give a good estimate. If you haveaccess to a stationary bicycle, you can test yourself by using the incremental test protocoldescribed. Although it is best to use a heart rate monitor, you can manually take your pulseat various times during the test.Bicycle Exercise Test InstructionsThis test is an incremental submaximal test with four stages; each stage lasts twominutes. If desired, you can continue to increase the work rate and exercise for five to sixstages. If you use a bike that monitors revolutions per min (RPM), your RPM must bemaintained at 60. This seems like a slow pace, since you would usually bike at 70 RPM,but in order to achieve the desired work rate, 60 RPM pace is critical. Whatever type of bikeyou use, you must check to determine how to regulate kcal/hr.Test ProceduresAdjust height of seat and handle bars to fit you, then if available, hook up a heartrate monitor and then start pedaling at a comfortable workload (See Table 3-2). If thebicycle permits, key in your body weight. This will make the test more accurate. After acouple minutes of warm-up, begin to exercise at level 1 or around 450 kcal/hr (± 25 kcal/min); record heart rate after two minutes (end of stage one). Increase the workload to level2 or approximately 550 kcal/hr and continue for two more minutes. Remember that allstages are 2 minutes, so proceed to levels 3 (650 kcal/hr) and 4 (750 kcal/hr) at theappropriate time. The test should take no longer than 8 minutes, after warming-up. Recordyour heart rate at the end of each stage (Table 3-3).DO NOT STOP Pedaling WhileRecording Your Heart Rate.The Navy SEAL Physical Fitness Guide 37
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The Navy SEAL PhysicalFitness Guide
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About the AuthorsCAPT Frank K. Butl
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Warfare (SEAL) personnel, U.S. Mari
Page 9: An Introduction byRADM Raymond C. S
Page 12 and 13: Chapter 2 SEAL Mission-Related Phys
Page 14 and 15: Underwater Training 86Varying Your
Page 16 and 17: Elements of a Load-Bearing Conditio
Page 18 and 19: Summary of Ergogenic Agents 244Prot
Page 20 and 21: Table 3-13. Workload Conversion She
Page 22 and 23: Table 15-2. Alternate Activities fo
Page 24 and 25: Figure 7-4. Recommended Exercise Se
Page 26 and 27: Table 0-1. Skill- and Health-Relate
Page 28 and 29: Aerobic Metabolism: Most of the ene
Page 30 and 31: MET (Metabolic Equivalent Unit): A
Page 32 and 33: Type I Muscle FibersType I muscle f
Page 34 and 35: Figure 1-1. Muscle Fiber Compositio
Page 36 and 37: Measure your heart rate by taking y
Page 38 and 39: Figure 1-4. An Example for Determin
Page 40 and 41: Table 1-2. Percentage Contributed b
Page 42 and 43: if you were exercising continuously
Page 44 and 45: " Decrease in maximal aerobic capac
Page 46 and 47: Swimming is not the only mission-re
Page 48 and 49: Combat Swimmer OperationsWith the c
Page 50 and 51: Winter Warfare operations often req
Page 52 and 53: Table 2-2. Physical Requirements fo
Page 54 and 55: SummaryThe most important types of
Page 56 and 57: Basics Concepts ofCardiorespiratory
Page 58 and 59: Anaerobic PowerHow much strenuous w
Page 62 and 63: Table 3-2. Stages and Work Rates fo
Page 64 and 65: 40 Cardiorespiratory ConditioningHe
Page 66 and 67: many challenges. It is also a very
Page 68 and 69: " A stroke rate between 24 and 30 p
Page 70 and 71: hr, and a moderate workout would be
Page 72 and 73: than 35 steps/minute, whereas a hig
Page 74 and 75: Other Terms for Work RateOther term
Page 76 and 77: 52 Cardiorespiratory Conditioning
Page 78 and 79: Running GearRunning ShoesA good pai
Page 80 and 81: " Cantilever is a concave outsole d
Page 82 and 83: If you have high arches you will ne
Page 84 and 85: Sometimes low cost, over-the-counte
Page 86 and 87: Table 4-2. Running Surfaces: From B
Page 88 and 89: FootstrikeFor most runners, other t
Page 90 and 91: Figure 4-5. Ways to Increase Runnin
Page 92 and 93: " After you finish, stretch and wal
Page 94 and 95: Table 4-5. Frequency of Running Inj
Page 96 and 97: Open Water GearIn the pure sense th
Page 98 and 99: Table 5-1. Recommended Fin TypesTyp
Page 100 and 101: " Getting the best possible fit; tr
Page 102 and 103: developed guidelines for use of pas
Page 104 and 105: These are useful to develop the fee
Page 106 and 107: Figure 5-2 illustrates how the diff
Page 108 and 109: Freestyle Swim: 10 x 100 m with 45
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Underwater TrainingSwimming underwa
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For beginning freestyle swimmers, a
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Figure 5-7. Side and Front Views of
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" One Arm Freestyle: May be done wi
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Technology has allowed the developm
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The TIME you spend on weight traini
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Determining Repetition MaximumsThe
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Table 6-4. Intensity Levels Relativ
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Table 6-6. Strength Development Pha
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Table 6-8. Week 1: Circuit Training
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Cooling Down andStretchingUpon the
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108 Strength Training
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alanced physical conditioning progr
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The quadriceps muscle is quickly st
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above, when a muscle is slowly stre
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physical activity whether it be str
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Figure 7-4. Recommended Exercise Se
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Table 7-1. Dynamic Stretch Exercise
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Table 7-1. Dynamic Stretch Exercise
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Table 7-2. Static Stretch Exercises
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" Sudy, Mitchell (Ed.). Personal Tr
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Increasing the number of repetition
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A unit's PT schedule should beflexi
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" Incorporate a total body flexibil
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neck into flexion. The fingertips o
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For a 30-minute workout, choose 1 t
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Table 8-2. Recommended Calisthenics
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endurance. Depending on the fitness
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156 CalisthenicsTable 8-4. Buddy Ex
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Resources" Gain W., Hartmann J. Str
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Plyometric training is very intense
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Recommended shoes are those that pr
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stress on the muscles, joints, and
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Plyometric TrainingPlyometric train
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Table 9-3. Plyometric ExercisesExer
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Table 9-3. Plyometric ExercisesExer
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Table 9-4. Upper Body PlyometricsEx
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174 Plyometrics
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" Physiological and environmental f
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Figure 10-1. Workload and Energy Ex
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Lack of sleep can compromise your m
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" One hump at least every other wee
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184 Load-Bearing
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Training in HotEnvironmentsExercisi
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" Dehydration." Salt depletion." Il
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" Optimize acclimation by a careful
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HypothermiaA lowering of body core
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Training at AltitudeAn athlete’s
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Acclimation to AltitudeProlonged ex
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transient and reversible.Although m
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Treatments for Training-Related Inj
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Table 12-1. Tips for Applying Ice:
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" Increased blood pressure." Decrea
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Return to Mission-Related TasksUlti
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Sprains and StrainsLigaments attach
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" A change in shoe wear (worn out s
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Table 12-5. Musculoskeletal Injurie
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Running and HikingRunning and hikin
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over a period of several days. A da
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218 Training and Sports Related Inj
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220 Training and Sports Related Inj
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use of AAS for improved competitive
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How Anabolic Steroids AlterMetaboli
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permanent impairment, and some arep
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Table 13-3. Physiologic Effects of
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Exercise itself induces these same
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effects of rEPO are actually simila
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234 Harmful Substances that Affect
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Training for SkiingA high skill lev
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to avoid a recurrence of previous i
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Table 14-3. A PT Program for High M
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Table 14-4. Nutritional Ergogenic A
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Table 14-4. Nutritional Ergogenic A
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Supplements are a quick and conveni
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Strength and flexibility are closel
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Table 15-3. Basic Physical Training
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Table 15-4. Total Body Physical Tra
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A Physical Fitness Programfor Comin
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Table 15-7. Re-Entry Physical Train
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Table 15-9. Selected Stretching Exe
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Final Comments From:RADM SmithThis
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Many of the exercises in the RADM S
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264 Physical Fitness and Training R
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Exercise Instruction Diagram3/4 Squ
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Exercise Instruction DiagramBackCur
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Exercise Instruction DiagramShoulde
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Exercise Instruction DiagramBarbell
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Exercise Instruction DiagramWrist C
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CommonTerms forMuscle GroupsHip Ext
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Figure B-2. Selected Muscles of the
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Figure B-4. Selected Muscles of the
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massage feet, apply foot power, cha
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