The Fitness Test
As a guide to how fit you are you can do the Rockport One Mile Walk
Fitness Assessment. This test is simple, first you need to measure a
route which is exactly 1 mile and preferably flat, go round it on your bike or in the car to check the distance, secondly you will need a
stopwatch.
Now walk the 1 mile route as fast as
you can, but do not over exert yourself. At the end of your walk, check
the time it took you and measure your pulse by placing two fingers on
your radial artery (on your wrist) and count the beats for 15 seconds
and multiply by four.
Now enter the details into the
calculator below to get your VO2max figure. Now check fitness levels on
the table below.
NOTE!!! If the result
fails to appear, it could be that your browser has blocked the
calculation for security reasons. Check for a yellow bar at the top of
the browser window, if it is present click on it and select 'Allow
blocked content'. The calculation result will now work correctly.
What Do The Results
Mean?
Maximum oxygen consumption is
the best measure of capacity of the cardiovascular system. It is the point where oxygen consumption
falls despite increased exercise
intensity. The Rockport walk test is a sub-maximal test which estimates
your VO2max. As you grow older your VO2max naturally falls.
|
Maximum
Oxygen Consumption (ml.kg-1.min-1) |
| Age |
Low |
Fair |
Average |
Good |
High |
| WOMEN |
|
|
|
|
|
| 20-29 |
<24 |
24-30 |
31-37 |
38-48 |
49+ |
| 30-39 |
<20 |
20-27 |
28-33 |
34-44 |
45+ |
| 40-49 |
<17 |
17-23 |
24-30 |
31-41 |
42+ |
| 50-59 |
<15 |
15-20 |
21-27 |
28-37 |
38+ |
| 60-69 |
<13 |
13-17 |
18-23 |
24-34 |
35+ |
| MEN |
|
|
|
|
|
| 20-29 |
<25 |
25-33 |
34-42 |
43-52 |
53+ |
| 30-39 |
<23 |
23-30 |
31-38 |
39-48 |
49+ |
| 40-49 |
<20 |
20-26 |
27-35 |
36-44 |
45+ |
| 50-59 |
<18 |
18-24 |
25-33 |
34-42 |
43+ |
| 60-69 |
<16 |
16-22 |
23-30 |
31-40 |
41+ |
|
