WHAT IS YOUR
AEROBIC FITNESS LEVEL?
Most people would like a gauge to
determine their fitness rating. One way
to measure this is to establish your V02 max.
What is VO2 max? The VO2 max is a
measure of the quantity of oxygen your body can absorb and process directly to
your muscles to aerate them during strenuous cardio exercise in a one minute time
frame.
Sounds complicated? You can get this measurement done by experts in a lab
where you’ll perform to your optimum capacity while the intensity is gradually
increased until you flake, or reach the plateau of your aerobic limit. However, there is a free and simple way for you to
take this measurement yourself – but you’ll need someone to help.
This test, (devised by Dr Cooper),
the ‘Cooper V02 max test’, can be carried out on a running track - with a
pre-determined distance. That’s
important, as you’ll need to know the distance.
You have to be serious about completing this challenge as it’s a 12
minute duration of running at your maximum speed and distance while your buddy times you. Then, you can calculate the
distance (by knowing the track distance) x the number of laps.
So simply:
10 minute warm up
12 minutes running while helper
keeps you informed of number of laps and time remaining
End test and calculate the distance
as exactly as possible to the nearest 10m
To more easily understand the
results head on over to this website which will not only simply calculate your
score but also compares averages to measurements of others’, so you can see
where you fit in and how efficiently you are training when you’re training
aerobically.
Not only do men and women differ significantly
but there are also age related variations, as with most things fitness, capacity diminishes with
age at an approximated rate of 1% per year from around age 25, but results
differ from one individual to another. Therefore, the charts you'll see are arranged by
male/female and in differing age ranges.
Corresponding results are therefore
wide ranging as a 30 year old female may score similarly to a 50 year old male
but would probably compare very differently for a 30 year old man .v. a 50 year old
woman.
This ‘Cooper Test’ is well renowned
for accuracy of measurement of cardiovascular capacity.
It is always possible to improve performance
with regular training both in aerobic endurance and weight lifting. The highest scorers at V02 max testing are
typically distance runners and skiers who need the highest level of aerobic fitness to
compete in these demanding endurance sports.
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