The Navy SEAL Physical Fitness Guide - Human Performance

The Navy SEAL Physical Fitness Guide 35

of oxygen/kg/min or a heart rate of about 130 bpm, whereas strenuous exercise would
require a heart rate of around 180 bpm. However, you must know your maximal capacity
or your maximal heart rate to actually quantify your exercise intensity in this way.

Factors Affecting the Training Response

The terms duration, frequency and intensity are commonly used when talking about
training for fitness or health. All training programs, whether running, biking, swimming, or
climbing, strive to vary in duration, frequency, and intensity so as to optimize conditioning
and minimize injuries. Five major factors determine the extent of your maximal aerobic
capacity and the magnitude of your response to training. These include:

" Initial level of aerobic fitness.

" Duration of exercise.

" Frequency of exercise.

" Intensity of exercise.

" Genetics/heredity.

General principles apply to all types of physical activities. Take the following
general principles and apply them to your individual program.

Table 3-1. Example of the Relation Between Exercise

Intensity, Aerobic Capacity and Heart Rate

Exercise

Intensity

(% of Maximal)

Oxygen Uptake

(ml/kg/min)

Heart Rate

(bpm)

100% - Maximal 55 200

90% - Strenuous 50 187

70% - Moderate 39 160

50% - Easy 28 131