Cardiovascular disease remains the number 1 cause of mortality in both men and women. Current disease markers of blood pressure, cholesterol, smoking, and lifestyle are helpful, but less effective at predicting future disease risk compared to our aerobic fitness. The gold standard for measuring an individual’s aerobic fitness is the VO2 max test.
In research and clinical settings this is measured by collecting respiratory gases, including oxygen and carbon dioxide, as an individual exercises to a level of either sub max or maximal exertion. This test is impractical for most individuals due to its’ cost, as well as, equipment and personnel requirements. Researchers have established tests which are less expensive and easier to administer, but accurately find an individual’s VO2 max.
Beginner’s may utilize the Rockport 1 mile walk test. This test has established normative values and only requires a 1 mile distance, both treadmills and tracks may be used. After a warm up individuals must walk (not run), but attempt to cover the fixed distance of 1 mile in the shortest time period possible. Once the time and heart rate measurements are collected they can be placed inside an online calculator to determine VO2 max.
Higher level exercise participants can use the 1.5 mile walk/run test or the Cooper 12 min walk/run test. As stated, participants can walk, run, or use a mix of each to achieve the fastest time or greatest distance, respectively. Participants can then enter their data into an online computer to determine their VO 2 max.
It is important to note, VO2 max testing, either sub maximal or maximal, is not appropriate for all participants. Every participant should check with their healthcare provider before beginning any test or exercise program.
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