The Navy SEAL Physical Fitness Guide 17
beginning and the end of the run whereas aerobic metabolism supports the middle or the
steady state part of the run. Aerobic and anaerobic capacity can be improved by using
appropriate physical training techniques. The contribution of the three energy systems to
the various training methods is shown in Table 1-3. The various physical training
techniques are presented below, and can be used for enhancing performance during various
physical activities.
*Depends on rate and distance of exercise interval, type of relief interval and number of repetitions.Interval Training
Exercise bouts are alternated with rest or relief periods. Relief periods usually
involve mild to light exercise. Generally, in swimming no exercise is performed during the
relief periods. The duration, intensity, and number (repetitions) of exercise bouts and the
length and type of relief intervals are chosen to suit specific exercise performance
requirements. Interval training allows you to exercise at a higher intensity than you could
Table 1-3. Contribution of the Various Energy
Systems According to Training Methods
Training Method
ATP-CP
System
(%)
Lactic Acid
and
ATP-CP
System
(%)
Oxygen
Aerobic
System
(%)
Interval Training* 10-80 10-80 10-80Sprint Training 90 6 4Acceleration Sprints 90 5 5Interval Sprints 20 10 70Fartlek Training 20 40 40Continuous Running 2 5-8 90-93Repetition Running 10 50 40