The Navy SEAL Physical Fitness Guide - Human Performance

The Navy SEAL Physical Fitness Guide 41

Types of Aerobic Activities and Basic Workouts

Outdoor Activities

Aerobic activities, other than running and swimming, are briefly described below.
More extensive discussions are provided in the section on indoor activities, since
equipment used indoors typically has information about work rate and intensity. However,
Table 3-5 presents the amount of energy expended per hour (kcal/hr) in these activities as
a function of work rate. The values are for a 70 kg male. To get a more accurate estimate
for yourself, multiple the number by your weight in kg and divide by 70.

Bicycling

Bicycle riding, or biking, is an excellent activity for improving overall
cardiorespiratory fitness. Importantly, indoor bicycle ergometers have been used for many
years to study the responses of the body to exercise. The work rate you maintain while
biking varies according to the terrain and your motivation. As such, biking outside offers

Table 3-5. Typical Energy Requirements for Various

Outdoor Activities

Activity Work Rate

Energy

Expenditure

(kcal/hr

Bicycling

6 mph 270

10 mph 420

20 mph 720

Cross-Country Skiing

Moderate 504

Strenuous, Uphill 1140

Jumping Rope

70 Jumps/minute 690

145 Jumps/minute 840