SEAL Physical Training Manual

Chapter 5 Cardiopulmonary Training
The American College of Sports Medicine and the Centers for Disease Control and Prevention recently issued a new fitness guideline for the public, which recommends that every adult should do more than 30 minutes of moderate-intensity fitness activities every week, and it is best to Work out every day.Their so-called "moderate exercise intensity" refers to the exercise of 3 to 6 metabolic equivalents, or the equivalent of fast walking at a speed of 4.8 to 6.4 km/h.The guidelines not only stress the importance of increasing time in the gym, but also point to the importance of intermittent periods of moderate-intensity physical activity.The primary goal of the guidelines is to improve cardiorespiratory fitness, because strong cardiorespiratory fitness is a prerequisite for maintaining health and preventing disease.However, Navy SEALs and professional athletes require more intensive physical training guidelines.In this chapter we mainly discuss the following three aspects:

Basic Concepts of Cardiopulmonary Function

How to Measure Maximal Aerobic Capacity

Aerobic categories and basic training intensity
(Chapter 1) has explained most of the concepts and terminology related to cardiorespiratory function.Other alternative terms are further described in this chapter.The most important point is that through cardiopulmonary training, you can improve your overall health and physiological functions.

first cardiopulmonary function

Cardiopulmonary training includes aerobic and anaerobic exercise.Aerobic exercise refers to the movement of muscles under the condition of sufficient oxygen supply, while anaerobic exercise refers to the explosive movement performed under the condition of oxygen deficiency.Under normal circumstances, the vast majority of sports in daily life are aerobic exercises, and improving the oxygen delivery function of skeletal muscles through exercise can improve physiological functions.Factors that affect the use of oxygen by muscles are as follows:
The internal respiratory function of the muscles, the ability of the blood to supply and deliver oxygen to the muscles;

the ability of the lungs to deliver oxygen to the blood;

The ability of the heart to beat faster and increase stroke volume;

The ability of blood vessels in and around skeletal muscles to control blood flow;

The ability of muscles to consume and utilize oxygen during contraction and relaxation.

The above factors are extremely important in determining not only the body's maximal aerobic capacity, but also its ability to maintain a submaximal level of exercise.Of course, genetic factors and the distribution of skeletal muscle fibers will also affect the maximum aerobic metabolism capacity. Some people are born with high aerobic metabolism capacity, while others are not born with high aerobic metabolism capacity.But everyone can improve their aerobic capacity with the right cardio training program.

1.Terms related to physical training

There are many terms that can be used to define and describe training intensity. Here are the two most commonly used indicators to measure exercise intensity: maximum oxygen uptake and energy expenditure (energy expenditure is measured in calories/hour or kcal/hour).Other related terms are discussed in detail later in this chapter.

Maximal oxygen uptake
Maximum oxygen uptake (VO2max), also known as maximum oxygen uptake and maximum oxygen consumption, refers to the maximum amount of oxygen that can be taken in per unit time (usually minutes) when the body is exercising at its maximum intensity and the body is unable to support the next exercise. oxygen content.As one of the important basis for the selection of endurance athletes, it is an important indicator reflecting the aerobic exercise capacity of the human body. A high level of maximum oxygen uptake is the basis of a high level of aerobic exercise capacity.It is usually expressed in liter/minute (L/min), milliliter/minute (ml/min) or milliliter/kg (body weight)/minute (ml/kg/min).

Maximal aerobic capacity and maximal oxygen uptake are essential for maintaining extreme physical activity without fatigue
The best index is the basis for formulating exercise intensity.

Usually, the maximum oxygen uptake value of adults ranges from 30ml/kg/min to 80ml/kg/min, the lowest value is the maximum oxygen uptake of sub-healthy people, and the highest value is the maximum oxygen uptake of excellent endurance athletes.Suppose there is an unhealthy adult and an excellent endurance athlete, both weighing 70 kg, the former has a maximum oxygen uptake capacity of 2.1 liters (oxygen)/minute, and the latter has a maximum oxygen uptake capacity of 5.6 liters (oxygen)/minute.

Consuming 1 liter (oxygen) per minute is equivalent to consuming 5 kcal of energy.

As mentioned above, an unhealthy person can only consume 10 kcal (2.1L×5) per minute, however, an athlete with high physical fitness can consume 25 kcal (5.6L×5) per minute.If a sports event requires a maximum oxygen uptake of 2 liters (oxygen)/min, it is equivalent to consuming 10 kcal of heat per minute, and the remaining energy consumption is less than 1 kcal/min. Considering the weight factor, the formula for calculating the remaining energy consumption as follows:
3.5ml (oxygen)/kg body weight/minute (3.5ml/kg/min)

因此，对于一个体重70千克的海豹队员而言，休息时的能量消耗大约为245ml/min或者0.245L/min（3.5×70），相当于每分钟消耗1～1.25千卡的热量。

Anaerobic capacity
How long can a person perform vigorous exercise without oxygen?Most people can only last a few minutes of vigorous exercise.Please note that it is impossible for most people to maintain 90% of the maximum oxygen uptake aerobic exercise for a long time.This is because when the muscles are exercising, they cannot absorb oxygen from the blood and obtain the required energy. At this time, the energy supply system changes from aerobic metabolism to anaerobic metabolism. This critical point is called the anaerobic threshold, and blood lactic acid is the judgment point. An indicator of the anaerobic threshold.Of course, the human body itself knows when the blood lactic acid "exceeds the standard", because when the blood lactic acid in the body accumulates to a certain level, the exercise intensity must be reduced, otherwise the body will be exhausted and unable to maintain the original speed.

The anaerobic threshold varies from person to person, usually between 2% and 60% of the maximum oxygen uptake (VO100max).The anaerobic threshold of all SEALs is above 70% of the maximum oxygen uptake, and they can fight at an exercise intensity of 70% VO2max for a long time.The goal of the SEAL physical training program is to maximize a member's anaerobic threshold so they can meet the demands of higher levels of military combat.

Interval training helps to improve the body's anti-lactic acid ability,

Improve anaerobic threshold and aerobic capacity.

The second half of this chapter will introduce interval training in detail. Chapter 4 and Chapter 5 of this book give more detailed introductions to interval training and fartlek training in long-distance running and swimming respectively.

2.How to Measure Exercise Intensity

An important indicator of cardiopulmonary training is exercise intensity.Exercise intensity refers to the degree to which physical activity stimulates the human body's physiology, and is usually measured as a percentage of the maximum aerobic capacity (maximum oxygen uptake).For example, 50% of your maximum aerobic capacity (or maximum heart rate) is low-intensity exercise, 70% is moderate-intensity exercise, and 90% is vigorous-intensity exercise.The maximum aerobic capacity can be determined by the following method. The average maximum oxygen uptake of 20-29-year-old seal team members is 55ml/kg/min, and the average heart rate per minute is 200.

Table 3-1 takes a 20-year-old SEAL as an example to illustrate the relationship between exercise intensity, oxygen uptake, and heart rate: his maximum oxygen uptake is 55ml/kg/min, and his heart rate is 200bmp; low-intensity exercise During exercise, his oxygen intake is 25-30ml/kg/min, and his heart rate is 130bmp; while during strenuous exercise, his heart rate is about 180bmp.Before determining the exercise intensity of training, the maximum oxygen uptake and maximum heart rate must be measured first.

3.Influencing factors of training effect
Common terms for physical training, daily fitness, include exercise duration, exercise frequency, and exercise intensity.In order to improve the training effect and reduce the risk of training injury, trainers should formulate different training programs according to the characteristics of the project and their own conditions, and the emphasis should be different in terms of exercise duration, exercise frequency, and exercise intensity.There are five main factors that affect the training effect and oxygen metabolism level:

The aerobic metabolic function of the trainer itself
exercise duration
Exercise frequency
Exercise intensity
genetic factors
Here are a few basic principles of physical training. Trainers should formulate a training plan that suits them based on their own conditions.

Aerobic training is usually closely related to exercise intensity and training type, and has little to do with exercise frequency, but it is recommended to exercise at least 3 times a week (3 days);

Weekly interval training or every other week interval training can effectively improve aerobic metabolism, up to 85% VO2max or 90% of maximum heart rate;

When the heart rate is increased to more than 70% of the maximum heart rate, the aerobic capacity will be greatly improved;
Longer exercise duration can make up for the disadvantage of lower exercise intensity;

Upper body exercises such as swimming have a lower maximum heart rate than lower body or total body exercises.Therefore, when performing upper body training such as swimming, the training heart rate (THR) can be lower than the training heart rate of the lower body and the whole body such as running and cycling;
Maximum exercise duration cannot be determined by VO[-]max.

4.active recovery/rest
The training plan of any project should include warm-up exercises, cool-down exercises and stretching exercises, they are an indispensable part of the training plan and play an important role.Cooldown, also known as active rest, is important because it determines how your body feels after hours of exercise.There are two types of recovery: positive recovery and negative recovery.Negative recovery, or pure rest, was advocated for years and is now available for low-intensity exercise below 50 percent of VO60max.After exercise training with an intensity exceeding [-]% of the maximum oxygen uptake, active recovery is conducive to eliminating the accumulated lactic acid in the blood, effectively preventing muscle spasms and muscle agglomeration, and preserving strength for the next physical exercise.

Active recovery refers to performing 5-10 minutes of

30% to 50% of the maximum oxygen uptake relaxation exercise.

Mild aerobic exercise in active recovery can effectively break down the accumulated blood lactic acid in the blood.

Section [-] Measuring Maximal Aerobic Capacity

Exercise test (Exercise Test) is a common means of measuring cardiorespiratory function.The methods for measuring cardiorespiratory function and aerobic breathing capacity can be divided into two types at present: increasing load mode and constant load mode.The incremental load method refers to a test method in which the same exercise load is gradually increased within each preset time period during the test.The constant load method refers to a method in which the exercise load is tested at the same limit during the experiment.Heart rate at a specific level of exercise workload can be used to measure maximum heart rate.Although the maximum heart rate measured on a treadmill is the most accurate, the cycling test is the most convenient.As long as the tester has a bicycle, he can measure his maximum heart rate by increasing the load, preferably with a heart rate monitor.If not, you can also calculate your maximum heart rate by measuring your pulse.

1.Bicycle measurement method
This is an incremental load approach that consists of 4 steps, each lasting 2 minutes.Of course, you can also gradually increase the exercise load according to your own situation, and increase the experimental steps to 5-6.If your bike has a rpm setter, set the rpm to 60 rpm.The normal running speed of the bicycle is 70 rpm, so this speed may seem slow, but in order to achieve the desired experimental effect, please be sure to set it to this speed.Regardless of the type of bike you use, pay attention to how you set your exercise intensity (kcal/hour).

2.test steps

Adjust the seat height and handlebar position, preferably using a heart rate monitor, and start riding at an appropriate speed (see Table 3-2 for details).The key lies in your weight. It depends on whether the bicycle can bear your weight. The test data obtained in this way are more accurate.After a few minutes of warm-up exercise, start the first set of tests: the exercise intensity is controlled at 450 kcal/hour (±25 kcal/min), the heart rate is tested at 2 minutes, and the first set of tests ends here.Then enter the second group of tests: control the exercise intensity at 550 kcal/hour, ride at this intensity for 2 minutes, record the heart rate again, and so on, the exercise intensity of the third and fourth groups of tests is 650 kcal/hour respectively , 750 kcal/hour, it should be noted that the test time of each group is 2 minutes; after the warm-up exercise, the total time of the four groups of tests should not exceed 8 minutes.

Table 3-3 shows the specific methods for recording heart rate.

3.How to Calculate VO[-]max
As shown in the figure: the energy consumption of each stage is different, and the corresponding heart rate graph is also different.Theoretical maximum heart rate = 220 - age, mark your own heart rate measurement on the corresponding position in the chart, and draw your own heart rate chart (each stage should be a relatively stable straight line).Continue to draw the theoretical maximum heart rate on the curve. The unit of the maximum oxygen uptake calculated here is L/min, and then divided by the body weight.Suppose your maximum oxygen intake is 4.2L/min and your body weight is 85kg, then your normal oxygen intake is 4.2L/min÷85＝49ml/min.Through normal oxygen uptake, you can compare your aerobic respiration capacity with other peers (see Table 3-4).

Let's take a 24-year-old SEAL member weighing 85 kg as an example to demonstrate how to calculate the maximum oxygen uptake (see Figure 3-1).

Section III Aerobic Exercise Classification and Basic Training Intensity
1.outdoor aerobics

The following is a brief introduction to various outdoor aerobic exercises (except running and swimming).The indoor cardio section will be explored in more detail in terms of exercise intensity, as exercise equipment is usually easier to measure.Table 3-5 is the hourly energy consumption table of various aerobic exercises. The data in the table are calculated from adult men with a weight of 70 kg. When calculating your own energy consumption, please multiply by your body weight (kg) , and then divide by 70.

1) Cycling

Cycling is an effective means of comprehensively improving cardiopulmonary function.For years, scholars have studied the efficacy of indoor cycling in improving cardiorespiratory fitness.Cycling is a convenient form of exercise. Although the body energy consumption of cycling is only 20% of that of walking, its speed can reach 5 times that of walking.Outdoor cycling training has many advantages, but it is also a challenging training.Intense biking exercises mainly exercise the quadriceps, and adjusting the seat height can also exercise other muscle groups.According to different terrains and training purposes, trainers can design their own exercise intensity.The intensity of cycling training ranges from 40 to 100 rpm, and 70 rpm is the most comfortable speed for the human body.

Cycling speed is directly proportional to physical energy consumption, and higher speed can burn more calories.

All in all, although cycling training is outside the scope of SEAL military physical training, it can replace running training and is an effective way to maintain physical fitness.Cycling is also an important recovery training program for skeletal muscle injuries.In the following indoor aerobic exercise section, cycling training will be further explained.

2) Cross-country skiing

Cross-country skiing training can effectively improve cardiorespiratory function. Here is a brief introduction. For detailed explanation, please refer to winter training items.The program is a full-body cardio workout that works all the important musculature.It burns more energy than training on foot for the same distance.The training route is an important factor in determining physical energy consumption; uphill skiing has high energy consumption in the body, while downhill skiing has low energy consumption in the body.Of all the athletes surveyed, elite cross-country skiers had the highest aerobic respiration capacity (see Chapter 2 for details).However, training for this project requires professional ski equipment and ski venues.

3) Rope skipping

On a boat or in other confined spaces, jump rope can be used to maintain fitness.Fast rope skipping with a long duration is a high-intensity exercise that can effectively improve cardiopulmonary function.In terms of exercise volume, continuous rope skipping for 10 minutes is almost the same as jogging for 30 minutes or fitness dancing for 20 minutes. It can be described as an aerobic exercise that consumes less time and consumes more energy.

There are many patterns of skipping rope, which can be simple or complicated, and can be practiced at any time.

There are many types of jump ropes that are easy to purchase.The quality of the skipping rope determines the exercise effect of the skipping rope.There are many books devoted to rope skipping equipment, rope skipping methods, and rope skipping footwork.But most experts recommend using a thin, light leather jump rope.All in all, skipping rope is a simple and convenient indoor fitness method suitable for all ages.

2.indoor fitness equipment aerobic exercise

1) rowing machine
The rowing machine can burn excess body fat, shape the sexy lines of the back, and at the same time exercise the muscle lines of the arms. It is a very comprehensive fitness equipment.There are many types of rowing machines on the market, good and bad.A high-quality rowing machine should have the function of adjusting resistance and exercise intensity.Most rowing machines have three indicators of power, calorie consumption per hour and exercise mileage.Following certain training techniques during training can not only greatly improve cardiopulmonary function, but also avoid low back injuries.Here are the training considerations:

Maintain the continuity of the entire rowing action;
Exercise intensity should reach 24-30 rounds per minute;
The wrist muscles should be relaxed;

When training on a rowing machine, consider duration first, not intensity.

Simply performing rowing machine training will inevitably feel boring. Here are some training techniques to improve the fun of this sport.

2) Indoor cycling
Indoor cycling has long been an important piece of fitness equipment.At present, the tester on the indoor bicycle mainly uses kcal/hour as an index to measure physical energy consumption.Trainers can set their own exercise intensity according to Table 3-8 (Energy consumption grading table for indoor cycling under different exercise intensities: body weight as the basic indicator).

3) Treadmill
Although there are more advantages to outdoor running exercises, for those trainees who are inconvenient to go outdoors, treadmills are excellent exercise equipment for maintaining health and improving cardiopulmonary function.Unlike rowing machines and indoor bicycles, treadmills take body weight into account when measuring energy expenditure.In addition, treadmill training is a kind of comprehensive body-building activity. During training, care should be taken to protect joints and avoid joint damage as much as possible.

When using a treadmill for fitness, how should you set the exercise intensity?If you carry out auxiliary training for other projects, running practice 3 days a week is enough.Trainers can control the intensity of exercise by changing the resistance of the belt.Please note that the standard for strenuous exercise is to consume 750 kcal per hour, and for moderate intensity, it consumes 450-600 kcal per hour.Table 3-9 summarizes the energy expenditure of the treadmill at different running speeds.Trainers can formulate the speed and intensity of indoor running training according to Table 3-9.

4) Ski training machine
The simulated ski machine is a whole-body fitness equipment that can effectively improve physical fitness. It can be used for both upper body training and lower body training.The ski training machine has low, medium and high exercise intensity simulation scenarios, and trainers can train according to their own needs.Trainers should pay attention to step by step and do what they can. It is best to persist in low-to-medium-intensity exercises for a period of time, and then perform high-intensity exercises.Note that unlike indoor and outdoor ski training, this exercise puts light stress on the joints.Most ski machines can adjust the belt resistance, and the common leg resistance ranges from 1.8 to 14.5 kg.The intensity of exercise is mainly determined by the average ski speed, of course there are many other influencing factors.Taking a man weighing 70 kg as an example, here is a brief introduction to the physical energy consumption of the ski machine at different difficulties and speeds.Please see Table 3-10.

5) Stepper
Like treadmills and indoor bicycles, steppers can effectively improve cardiopulmonary function and are a common aerobic fitness equipment.Although stepper training is a weight-bearing exercise, it's not nearly as cardiorespiratory as running.Some people like to hold the handrail when training, which will greatly reduce the training effect.In order to obtain the best training effect, some training rules must be followed, and the training must simulate the real scene of going upstairs: do not hold the handrail.If you hold the armrest, the armrest will support part of the weight of the body, which will reduce physical exertion and weaken the training effect.

Most steppers come with preset computer training programs to meet the various requirements of trainers.Such programs include: step training at various exercise intensities, interval training, stair climbing exercises, how-to instructions, and more.Although each stepper has its own method of calculating physical energy consumption, the number of steps per minute is an important indicator for determining exercise intensity, and the vertical height of each step is 0.2 meters.Low-intensity stepping exercise refers to training with less than 35 steps per minute, while high-intensity training refers to stepping exercise with more than 95 steps per minute.Stepping training is not a simple training program, and the trainer needs to persevere.Let’s take a Navy SEAL with a weight of 70 kg as an example to calculate the energy consumption of stepping exercise at different exercise intensities (see Table 3-11 for details).

6) Mountain climbing machine
The climbing machine can exercise the upper body muscles very well, and it is also an effective exercise equipment for improving cardiopulmonary function.There are many types of climbing machines and different functions, but they all have one basic feature in common: they can effectively exercise the upper body muscles.

Authoritative experts said that climbing machines consume more energy than other fitness equipment.Body weight and climbing speed are important factors affecting physical energy consumption.Other influencing factors include personal strength quality and exercise intensity.Table 3-12 introduces the physical energy consumption of mountaineering machines under different weight conditions and exercise intensity.

3.basic training intensity
Another term that is inseparable from physical training is "recovery".After strenuous exercise training, it is very important to restore physical fitness in time, and rest is an important part of physical recovery.Experts do not advocate continuous strenuous exercise. It is recommended that a high-intensity training day be accompanied by a recovery training day. If this requirement cannot be met, at least one day of recovery training should be included in a week of high-intensity training.The above situation is an ideal training plan, and trainers can also adjust it according to their own conditions.Trainers should choose high-intensity training when they are in good physical condition. If they feel that they are not in good condition, they can choose to perform low-intensity training, or simply take a day off.

On low-intensity training days, more than 1 hour of low-speed running training, low-speed cycling training, or short-range weight training can be carried out.A high-intensity training day can be a set amount of interval training, fartleks and long-range weight training, or a basic event competition with teammates.In conclusion, the key to basic training is to avoid boredom and make it fun and challenging.

Section [-] Other Terms of Exercise Intensity

The following terms are often used to describe exercise intensity:

Amount of exercise

Explosive power (Power)

Metabolic equivalent
Watts

Correct understanding of the above four proper nouns can be applied to various equipment fitness and physical training programs.However, the terms volume and power are often misused, so it's important to understand these terms correctly, at least in their basic units of measurement.

Amount of exercise and explosive power

Exercise volume = strength × distance, the basic unit is kcal
Explosive force = rate of movement, the basic unit is watts
Metabolic Equivalents and Watts

Metabolic equivalents (METs) are an important indicator of relative energy metabolism and exercise intensity.Metabolic equivalents are based on energy expenditure while resting and sitting, and are a common measure of relative energy metabolism during various activities.

根据个人体重和身材的不同，1代谢当量每分钟耗氧0.2～0.25升，或者每分消耗大约1千卡的热量；2代谢当量每分耗氧约0.5升，或者消耗约2千卡的热量；以此类推，3MET＝3×（0.2～0.25）氧气/分，或者3MET＝3×1千卡/分。

As mentioned above, watts are the basic unit for calculating exercise rate, equal to effort divided by time.Most exercise equipment expresses exercise rate in watts, however, some exercise equipment expresses it in metabolic equivalents.Table 3-13 is the conversion table of various exercise intensity units.Trainers can convert the exercise intensity between different units according to this table.

chapter summary
There is no doubt that new physical training programs will emerge in the future.Trainers should comprehensively consider various factors to choose appropriate training items.However, the final deciding factor is to see whether you can persist in this exercise intensity and whether you can achieve the desired effect.Many scholars have done a lot of research on the calorie consumption of indoor fitness equipment. They compared treadmills, rowing machines, indoor bicycles, arm strength trainers, steppers and simulated ski machines. When practicing with different exercise intensities, the difference in energy consumption of different equipment per hour can be as high as 261 kcal.Treadmills burn the most calories, followed by rowing machines and steppers, and indoor cycling is the lowest.When the exercise intensity and exercise time are the same, the treadmill consumes the most heat and is the most effective exercise program to improve cardiopulmonary function.

(End of this chapter)