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

Bicycle ErgometersCycle ergometers have been around a long time, and arestill the mainstay in exercise/fitness testing. Monitors on thebicycles available today typically display kcal per hour. Table 3-8presents kcal/hour values for stationary bicycle workouts at variousintensities. These values can be used to gauge your work rateduring indoor biking.Table 3-8. Energy Expenditure (kcal/hr) for StationaryCycling at Various Intensities and Body WeightsBody Weight(lbs)IntensityLight Moderate Vigorous Strenuous155 320 450 600 770175 360 520 680 880200 400 590 760 990220 450 650 850 1100TreadmillsDespite the fact that it is much nicer to run outside than inside, the treadmill is anextremely efficient way to maintain and/or improve cardiorespiratory conditioning. Unlikethe cycle and rowing ergometer, jogging or running on a treadmill is weight dependent: theenergy expended is determined by your body weight. In addition, it is an impact sport andshould not be the only form of conditioning, so joints are protected and injuries minimized.However, if you are on a ship or in another type of confined space, a treadmill couldmaintain your fitness!What kind of workouts should you do on a treadmill? Three days per week is morethan enough, if you do other types of exercise on off days. On a treadmill, you can mix upyour pace and/or change the resistance by changing the incline. The incline and speed willdetermine the intensity of the workout. Remember, a strenuous workout is over 750 kcal/The Navy SEAL Physical Fitness Guide 45