As a Marine, you want to focus on conditioning, which is performance-based, or body composition-focused.  

As a Marine, you must meet a wide range of physical demands in an operational setting. 

If you need to improve how quickly you respond to a task or compete against others, you may want to choose performance-based training.  

If you struggle to meet body fat standards or do not want to gain body fat and maintain lean mass (muscle), you may want to focus on body composition-based training.  


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The above conditioning protocol will work for both performance and body composition improvements.  

To learn more about cardio and conditioning, visit your installations fitness center and speak with a Semper Fit Trainer or Strength and Conditioning Coach. 

For more detailed information on zone training, visit 

For additional resources, visit the following: 

Cardio Planner Worksheet 

Optimize Your Workouts With Proper Work: Rest Ratios 

How To Train Using Heart-Rate Zones