The American College of Sports Medicine(ACSM) and the
Centers for Disease Control and Prevention recently formulated new guidelines for the
American public with respect to exercise. The new recommendations state that “Every US
adult should accumulate 30 minutes or more of moderate intensity physical activity on
most, preferably all, days of the week”. They defined moderate intensity physical activity
as “activity performed at an intensity of 3 to 6 METS, or the equivalent of brisk walking at
3 to 4 m.p.h. for most healthy adults”. Whereas the previous recommendations for the US
population emphasized the importance of extended periods of strenuous exercise, these
new guidelines state that short, intermittent bouts of moderate exercise are important and
sufficient for health benefits. The overall goal of these organizations is to promote
cardiorespiratory conditioning, an important aspect of overall fitness, health, and disease
prevention. However, activity above and beyond the recommendations for the public is
necessary for SEALs and other highly competitive athletes. In this chapter we will discuss:
- Basic concepts of cardiorespiratory conditioning.
- How to estimate your maximal aerobic capacity.
- Types of aerobic activities and basic workouts.
Many of the definitions and terminology associated with cardiorespiratory
conditioning have been presented in Chapter 1. However, other terms are used
interchangeably to reflect cardiorespiratory conditioning; these include cardiovascular,
cardiopulmonary, and aerobic conditioning. The important point is that this form of
conditioning improves health and work capacity by enhancing the circulation and overall
functioning of the heart and lungs.