48 Cardiorespiratory Conditioning
than 35 steps/minute, whereas a high intensity workout would require a step rate in excess
of 95. This is not an easy exercise routine. Table 3-11 presents the approximate energy
expenditure in kcal/hr for a 155 lb SEAL at various stepping rates.Climbers
Workouts on a climber will build upper body strength and provide excellent
cardiovascular conditioning. Different types of climbers are available, and each has
specific characteristics. Regardless of which variety is used, climbers have common
features: weight dependent exercise that conditions primarily the upper body.Energy expenditure on a climber depends on your speed of climbing and your body
weight. Some authorities would say that climbing results in a greater energy expenditure
than most other activities, but this depends on your strength and how hard you work.
Table 3-12 provides kcal/hr at selected weights and ascent rates.Table 3-11. Energy Expended (kcal/hr) during Stair
Stepping at Various Step Rates
Step Rate in
Steps/minute35 60 95 120 140
Approximate
kcal/hr