January 2009 Fitness Bonus

If you haven’t exercised on a regular basis for more than six months and/or have a lower fitness level, then try the Rockport one-mile walk test instead. It’s a lower intensity test that will still give you an accurate estimation of your cardiorespiratory fitness. Walk the mile as briskly as possible, and, immediately after, count how many times your heart beats in 15 seconds (using a watch or stopwatch) and multiply that number by four. The result is your heart rate, which will be plugged into the equation below, an alternative formula for finding VO2 max.„

VO2 max (mLkgmin) = 132.853 Ï (0.1692 x WT) Ï (.3877 x AGE) + (6.315 [men only]) Ï (3.2649 x TIME) Ï (0.1565 x HR)„„„

  • WT = weight in kilograms (divide pounds by 2.2)
  • AGE = age in years
  • TIME = final time to the nearest hundredth of a minute„
  • HR = heart rate from above exercise„„„„

For example, if a 30-year-old female weighing 150 lbs. took 15:12 to walk the mile and had a post-mile heart rate of 128, then the formula for estimating her VO2 max would look like this:

VO2 max (mLkgmin) = 132.853 Ï (0.1692 x 68.2) Ï (.3877 x 30) Ï (3.2649 x 15.2) Ï (0.1565 x 128)„„„

Her estimated VO2 max would be about 40 mLkg min. Since you have to add 6.315 for men, a man with the exact same profile would have a VO2 max of about 46 mLkgmin.

For a comprehensive set of VO2 max norms and to see how your results fare, visitwww.topendsports.com/testing/vo2norms.htm„ orwww.aerobictest.com/FitnessNorms.htm