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Deuster - The U.S. Navy Seal Guide to Fitness and Nutrition

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Deuster The U.S. Navy Seal Guide to Fitness and Nutrition
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    The U.S. Navy Seal Guide to Fitness and Nutrition
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    Skyhorse Publishing
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    2013;2011
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The U.S. Navy Seal Guide to Fitness and Nutrition: summary, description and annotation

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Foreword -- Introduction -- Overview of physical fitness -- SEAL mission-related physical activities -- Cardiorespiratory conditioning -- Running for fitness -- Swimming for fitness -- Strength training -- Flexibility -- Calisthenics -- Plyometrics -- Load-bearing -- Traing for specific environments -- Training and sports related injuries -- Harmful substances that affect training -- Other training-related issues -- Physical fitness and training recommendations -- Appendix A: Weight lifting techniques -- Appendix B: Common anatomical terms and diagrams -- Appendix C: Foot care for load-bearing.;Developed to help Navy SEAL trainees meet the rigorous demands of the Naval Special Warfare (NSW) community, this comprehensive guide covers all the basics of physical well-being as well as advice for the specific challenges encountered in extreme conditions and mission-related activities. With a special emphasis on physical fitness, everyone will benefit from these tried and true methods of honing your body for peak physical condition. Topics covered include: conditioning and deconditioning; basics of cardiorespiratory exercise; open water training; flexibility stretches; training for specific environments and their problems; and, dealing with training and sports injuries. Compiled by physicians and physiologists chosen for their knowledge of the NSW and SEAL community, this manual is a unique resource for anyone who wants to improve his or her health, strength, and endurance. --Publishers description.

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Table of Contents Appendix 1 Carbohydrate Content of Selected Foods - photo 1
Table of Contents

Appendix 1
Carbohydrate Content of Selected Foods
The US Navy Seal Guide to Fitness and Nutrition - photo 2
Appendix 2 Fat Content of Selected Foods - photo 3
Appendix 2 Fat Content of Selected Foods - photo 4
Appendix 2 Fat Content of Selected Foods - photo 5
Appendix 2
Fat Content of Selected Foods
The US Navy Seal Guide to Fitness and Nutrition - photo 6
Appendix 3 Protein Content of Selected Foods - photo 7
Appendix 3 Protein Content of Selected Foods - photo 8
Appendix 3 Protein Content of Selected Foods - photo 9
Appendix 3
Protein Content of Selected Foods
The US Navy Seal Guide to Fitness and Nutrition - photo 10
The US Navy Seal Guide to Fitness and Nutrition - photo 11
Appendix 4 Energy Expenditure For Various Activities - photo 12
Appendix 4 Energy Expenditure For Various Activities Activities - photo 13
Appendix 4 Energy Expenditure For Various Activities Activities - photo 14
Appendix 4
Energy Expenditure For Various Activities
Activitieskcal/minkcal/hr
Archery5273
Badminton7407
Basketball - Half Court4256
Basketball - Full Court7433
Bowling4252
Boxing - Sparring10580
Calisthenics, Strenuous9540
Canoeing - Leisure3185
Canoeing - Racing7433
Card Playing2105
Carpentry - General4218
Carpet Sweeping3189
Climbing Hills - No Load8508
Climbing Hills - Loaded 5 Kg9546
Climbing Hills - Loaded 10 Kg10588
Climbing Hills - Loaded 20 Kg11630
Cycling - 5 To 10 MPH6336
Cycling - 10 To 15 MPH8504
Cycling - 15 To 20 MPH11672
Cycling - Racing14848
Dancing - Rock5273
Digging Trenches10609
Dips - 20 per minute4261
Eating297
Electrical Work4244
Fishing4260
Football9546
Gardening - Raking4227
Gardening - Planting By Hand8462
Gardening - Hedging5323
Gardening - Mowing By Hand8462
Gardening - Digging9529
Golf - 2some6340
Golf - 4some4248
Grocery Shopping4252
Handball11659
Judo/karate14819
Lying At Ease292
Mopping Floor4252
Obstacle Course10600
Outdoor Work - Sawing By Hand8504
Outdoor Work - Carrying Logs13756
Outdoor Work - Sawing By Power5315
Outdoor Work - Barking Trees8504
Outdoor Work - Weeding5302
Outdoor Work - Chopping Wood211,260
Painting Inside2143
Painting Outside5323
Playing Ping Pong5286
Playing Pool3176
Push-Ups- 20 per minute6341
Reading2105
Rockclimbing7420
Roller Blading - Moderate6349
Roller Blading - Vigorous11638
Rowing - 15 To 20 Strokes/min9546
Rowing - 20 To 25 Strokes/min12714
Rowing - 25 To 30 Strokes/min14848
Rowing - 30 To 35 Strokes/min16937
Rowing - 35 To 40 Strokes/min201,172
Rugby/Soccer9554
Run - 5.5 Min Per Mile191,134
Run - 6 Min Per Mile181,058
Run - 7 Min Per Mile16958
Run - 8 Min Per Mile14811
Run - 9 Min Per Mile12714
Run - 10 Min Per Mile11651
Run - 11 Min Per Mile9567
Scraping Paint4265
Scrubbing Floors8462
Scuba Diving, Leisurely14865
Scuba Diving, Vigorous191,159
Sit-Ups - 20 per minute5330
Sitting in the Cold3180
Sitting Quietly188
Skiing, Downhill - Moderate Speed8500
Skiing, Downhill - Leisurely (M)7420
Skiing, Crosscountry - Uphill191,151
Skiing, Crosscountry - Walking10601
Skipping Rope12739
Sleeping/napping142
Snowshoeing - Soft Snow12697
Squash - Doubles7445
Squash - Singles15890
Stairclimbing - Slow9538
Stairclimbing - Moderate11659
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