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

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40 Cardiorespiratory ConditioningHeart Rate (beats/min)Figure 3-1. Plot Your Heart Rate to Estimate Maximal Oxygen Uptake210200190180170160150140130120110100908070300 400 500 600 700 800 900 1000 1100 1200 1300 1400 1500 1600 1700 1800 1900 2000 2100Kcal/hr 300 400 500 600 700 800 900 1000 1100 1200 1300 1400 1500 1600 1700 1800 1900 2000 2100O 2 (L/min) 1.0 1.3 1.7 2.0 2.3 2.7 3.0 3.3 3.7 4.0 4.3 4.7 5.0 5.3 5.7 6.0 6.3 6.7 7.0Estimated VO 2max (ml/min) or (ml/kg/min)
Types of Aerobic Activitiesand Basic WorkoutsOutdoor ActivitiesAerobic activities, other than running and swimming, are briefly described below.More extensive discussions are provided in the section on indoor activities, sinceequipment used indoors typically has information about work rate and intensity. However,Table 3-5 presents the amount of energy expended per hour (kcal/hr) in these activities asa function of work rate. The values are for a 70 kg male. To get a more accurate estimatefor yourself, multiple the number by your weight in kg and divide by 70.Table 3-5. Typical Energy Requirements for VariousOutdoor ActivitiesActivityWork RateEnergyExpenditure(kcal/hr6 mph 270Bicycling10 mph 42020 mph 720Cross-Country SkiingJumping RopeModerate 504Strenuous, Uphill 114070 Jumps/minute 690145 Jumps/minute 840BicyclingBicycle riding, or biking, is an excellent activity for improving overallcardiorespiratory fitness. Importantly, indoor bicycle ergometers have been used for manyyears to study the responses of the body to exercise. The work rate you maintain whilebiking varies according to the terrain and your motivation. As such, biking outside offersThe Navy SEAL Physical Fitness Guide 41
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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
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An Introduction byRADM Raymond C. S
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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 60 and 61: " The degree of aerobic training is
Page 62 and 63: Table 3-2. Stages and Work Rates fo
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
Page 110 and 111: Underwater TrainingSwimming underwa
Page 112 and 113: 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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