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
many challenges. It is also a very efficient means of locomotion: the energy cost of biking
is only 20% of walking, but you can travel almost five times faster on a bicycle. The
quadriceps muscle in the front part of the thigh is the primary muscle for high rates of
power output, and seat height can markedly affect overall muscle involvement. Although
pedaling rates vary from 40 to 100 RPM, a rate of 70 appears to be the most comfortable.
 

A high pedaling rate offers advantages in terms of a high power output.

All in all, biking is a great alternative to running, and should be considered as a

suitable activity for maintaining fitness, even if it is not part of a SEAL’s mission. Biking

complements other activities and is often used in rehabilitation from other musculoskeletal

injuries. More details with respect to biking will be provided under the section on stationary

cycles.

 

Cross-Country Skiing

Although cross country skiing is discussed in detail under winter warfare below, it

should be noted that this is an excellent method of training for cardiorespiratory fitness. It
engages almost all of the major muscle groups and thus, the overall energy expenditure may
be as high or higher than when moving the body over the same distance on foot.
Importantly, the intensity of the effort varies greatly as a function of the terrain: climbing
uphill requires tremendous effort whereas going downhill represents a light load. High
caliber cross-country skiers have some of the highest maximal oxygen uptakes ever
recorded (see Chapter 2). However, the appropriate equipment and environment are
necessary for cross-country skiing.

Jumping Rope

Jumping rope is a great way to maintain fitness on board a ship or in confined

spaces. It can provide a high intensity, cardiorespiratory workout if done long enough and
ast enough. If the pace is fast, it is equivalent to running in terms of energy expenditure.
Jumping rope does not have to be boring, especially if you use different types of jumps. Table 3-6 provides the names and an explanation for alternatives to the basic jump.