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

Table 3-10. Energy Expenditure (kcal/hr) on a SkiMachine at Various Settings and SpeedsSettingSpeed (kilometers per hour)5 6 7 8 9 103 485 530 575 620 670 7104 550 600 645 690 735 7805 620 660 710 755 800 8506 680 730 775 820 865 9107 750 800 840 885 930 9758 815 860 905 950 1000 1045Some indoor skiing machines also have multiple settings for arm resistance, andadjustments to these settings should be made to ensure a moderate to vigorous workout.However, kcal/hr expenditure for arm settings becomes quite complicated and will not bepresented here. All in all, skimachines provide great exercise, and would be extremely beneficial for SEALs involved inwinter warfare training.Stair SteppersStair steppers provide an excellent alternative to running, biking, and other formsof aerobic exercise. Although stair-stepping is a weight-bearing exercise, the impact ismuch less than with running. However, to get the full effect, instructions must be followed.Most people hang on to the handles and this diminishes the conditioning effect. An equallygood workout could be gained by actually climbing real stairs for the same period of time;many people climb stairs without holding the handles, and thus carry their full weight upthe steps. By hanging on, you allow your arms to support a portion of your body weight andthe energy demands are less.Most stair steppers have a variety of computerized, pre-designed programs to meetthe needs of devoted users. There are interval training programs, climbing programs,manual programs, and many other creative exercise programs to vary the intensity of theexercise. Although each manufacturer has its own energy cost equations, the way todetermine work intensity is to determine the number of steps per minute; one step istypically 8 inches of vertical climb. A low intensity exercise would be a step rate of lessThe Navy SEAL Physical Fitness Guide 47