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

hr, and a moderate workout would be 450 to 600 kcal/hr. Table 3-9 presents kcal/hr valuesfor treadmill workouts. These values can be used to determine the speeds and grades forindoor running.Table 3-9. Approximate Energy Requirements (kcal/hr) for Horizontal and Uphill Running on a TreadmillSpeed (mph)% Grade 4 5 6 7 80 425 515 610 700 8002.5 470 570 670 775 8805.0 510 620 740 850 9707.5 550 670 800 920 104510.0 600 720 850 990 1125Ski MachinesThe simulated skiing machine provides an excellentmode of exercise for whole body conditioning. It uses boththe upper and lower body, and offers a range of settings soyour workout can be light, moderate, vigorous orexhausting. Maintaining a comfortable rhythm is mostimportant during a moderate workout, and is essential forprogressing to a strenuous workout. Importantly, unlikerunning outside or on a treadmill, minimal stress is placedon the joints. Most models have various settings formodulating leg resistance, and typically the resistanceranges from four to 32 lbs. Once you have determined yourdesired resistance the intensity of your workout will bedetermined by your average speed. Numerous tables areavailable which allow you to determine the number ofcalories expended per minute at various resistance settingsand speeds. However, they are far too detailed to includehere. Table 3-10 presents the kcal/hr expenditures forvarious settings and speeds for a 70 kg (155 lb) man. These values can be used as toestimate your actual work rate.46 Cardiorespiratory Conditioning