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

Table 3-12. Energy Expended (kcal/hr) on a Climberat Designated Weights and Feet per MinuteWeight inlbsFeet Climbed Per Minute40 60 80 100 120 140140 360 480 600 690 810 930160 420 520 670 800 930 1050180 460 600 750 900 1050 1200200 510 670 840 1020 1170 1320220 570 750 930 1100 1270 1450Basic WorkoutsThe most important issue with respect to workouts is recovery. Rest is anexceedingly important factor in recovery from strenuous workouts, so back-to-back highintensity workouts are not encouraged. Experts recommend a hard day followed by an easyday, and at least one day of rest over a seven day period. This can be an excellent plan, butyou should also let your body be your guide. Some days when you go to workout and feelgreat, this day can and should be a hard workout day. On other days when it is an effort toeven get your workout clothes on, this should either be a rest day or an easy day.Easy days could be a run, bike, or swim at a very comfortable pace for 60 minutesor more, an easy short workout, or a short hump with a light load. A hard day may beintervals, fartleks, a fast pace for a specified period of time, a long hump with a heavy load,or a competition among team members. The key is to make it fun, challenging, andinteresting.The Navy SEAL Physical Fitness Guide 49