The Navy SEAL Physical Fitness Guide 45Bicycle Ergometers
Cycle ergometers have been around a long time, and are
still the mainstay in exercise/fitness testing. Monitors on the
bicycles available today typically display kcal per hour. Table 3-8
presents kcal/hour values for stationary bicycle workouts at various
intensities. These values can be used to gauge your work rate
during indoor biking.Treadmills
Despite the fact that it is much nicer to run outside than inside, the treadmill is an
extremely efficient way to maintain and/or improve cardiorespiratory conditioning. Unlike
the cycle and rowing ergometer, jogging or running on a treadmill is weight dependent: the
energy expended is determined by your body weight. In addition, it is an impact sport and
should not be the only form of conditioning, so joints are protected and injuries minimized.
However, if you are on a ship or in another type of confined space, a treadmill could
maintain your fitness!What kind of workouts should you do on a treadmill? Three days per week is more
than enough, if you do other types of exercise on off days. On a treadmill, you can mix up
your pace and/or change the resistance by changing the incline. The incline and speed will
determine the intensity of the workout. Remember, a strenuous workout is over 750 kcal/Table 3-8. Energy Expenditure (kcal/hr) for Stationary
Cycling at Various Intensities and Body Weights
Body Weight
(lbs)
Intensity
Light Moderate Vigorous Strenuous