The Navy SEAL Physical Fitness Guide - Human Performance

The Navy SEAL Physical Fitness Guide 37 How to Estimate Your Maximal Aerobic Capacity Exercise testing is often conducted for as ...

38 Cardiorespiratory Conditioning *To convert your weight from pounds to kg, divide by 2.2. **Estimate your maximal heart rate a ...

The Navy SEAL Physical Fitness Guide 39 = 49 ml/kg/min. To convert your weight in lb to kg divide by 2.205. Normalizing for body ...

40 Cardiorespiratory Conditioning Figure 3-1. Plot Your Heart Rate to Estimate Maximal Oxygen Uptake Estimated VO2max (ml/min) o ...

The Navy SEAL Physical Fitness Guide 41 Types of Aerobic Activities and Basic Workouts Outdoor Activities Aerobic activities, ot ...

42 Cardiorespiratory Conditioning many challenges. It is also a very efficient means of locomotion: the energy cost of biking is ...

The Navy SEAL Physical Fitness Guide 43 In terms of gear, many different types of rope are available, and rope jumping can be li ...

44 Cardiorespiratory Conditioning " A stroke rate between 24 and 30 per minute should be the goal. " Your grip should be loose a ...

The Navy SEAL Physical Fitness Guide 45 Bicycle Ergometers Cycle ergometers have been around a long time, and are still the main ...

46 Cardiorespiratory Conditioning hr, and a moderate workout would be 450 to 600 kcal/hr. Table 3-9 presents kcal/hr values for ...

The Navy SEAL Physical Fitness Guide 47 Some indoor skiing machines also have multiple settings for arm resistance, and adjustme ...

48 Cardiorespiratory Conditioning than 35 steps/minute, whereas a high intensity workout would require a step rate in excess of ...

The Navy SEAL Physical Fitness Guide 49 Basic Workouts The most important issue with respect to workouts is recovery. Rest is an ...

50 Cardiorespiratory Conditioning Other Terms for Work Rate Other terms are frequently used to describe exercise intensity and w ...

The Navy SEAL Physical Fitness Guide 51 Watts, as stated above, are units used to quantify the rate of doing work, or work/ time ...

52 Cardiorespiratory Conditioning ...

The Navy SEAL Physical Fitness Guide 53 Chapter 4 Running for Fitness Running is a fundamental part of your physical training pr ...

54 Running for Fitness Running Gear Running Shoes A good pair of running shoes will provide shock absorption, cushioning, motion ...

The Navy SEAL Physical Fitness Guide 55 Figure 4-1. Parts of a Running Shoe Some General Terms " Outsole is the material on the ...

56 Running for Fitness " Cantilever is a concave outsole design in which the outer edges flare out dur- ing foot strike to provi ...