Difference between revisions of "Measure Vo2 Max"
m (Text replacement - "[[Category:S" to "[[Category: S") |
|||
| (3 intermediate revisions by the same user not shown) | |||
| Line 1: | Line 1: | ||
| − | VO<sub>2</sub> max is a measure of the maximum amount of oxygen that you use during intense physical activity.<ref>http://www.brianmac.co.uk/vo2max.htm</ref> This measurement determines your fitness level by calculating how efficiently your cells use oxygen for energy. There are several methods you can use to measure VO<sub>2</sub> max, but many require equipment such as a treadmill or a specially calibrated exercise cycle. These tests can be difficult to administer and are not suitable for all fitness levels. The quickest and easiest way to measure your VO<sub>2</sub> max is to use a basic calculation or a walking/jogging test. | + | VO<sub>2</sub> max is a measure of the maximum amount of oxygen that you use during intense physical activity.<ref name="rf1">http://www.brianmac.co.uk/vo2max.htm</ref> This measurement determines your fitness level by calculating how efficiently your cells use oxygen for energy. There are several methods you can use to measure VO<sub>2</sub> max, but many require equipment such as a treadmill or a specially calibrated exercise cycle. These tests can be difficult to administer and are not suitable for all fitness levels. The quickest and easiest way to measure your VO<sub>2</sub> max is to use a basic calculation or a walking/jogging test. |
| − | [[Category:Science]] | + | [[Category: Science]] |
== Steps == | == Steps == | ||
=== Calculating VO<sub>2</sub> Max Without a Fitness Test === | === Calculating VO<sub>2</sub> Max Without a Fitness Test === | ||
| − | #Determine your resting heart rate. Many fitness trackers and watches come with a heart rate monitor. If you have one of these, record your heart rate while at rest (sitting down, doing little-to-no physical activity). The best time to measure your resting heart rate is in the morning before you get out of bed.<ref>https://www.healthstatus.com/health_blog/stroke-2/what-is-a-resting-heart-rate/</ref> | + | #Determine your resting heart rate. Many fitness trackers and watches come with a heart rate monitor. If you have one of these, record your heart rate while at rest (sitting down, doing little-to-no physical activity). The best time to measure your resting heart rate is in the morning before you get out of bed.<ref name="rf2">https://www.healthstatus.com/health_blog/stroke-2/what-is-a-resting-heart-rate/</ref> |
#* To determine your heart rate without a monitor, place two fingers against the artery on the side of your neck, just under your jaw. You should be able to feel your heartbeat on your fingers. | #* To determine your heart rate without a monitor, place two fingers against the artery on the side of your neck, just under your jaw. You should be able to feel your heartbeat on your fingers. | ||
#* Set a timer for 60 seconds and count the number of beats you feel. This is your resting heart rate in beats per minute (bpm). | #* Set a timer for 60 seconds and count the number of beats you feel. This is your resting heart rate in beats per minute (bpm). | ||
| − | #Calculate your maximum heart rate. The most common way to calculate your maximum heart rate is to subtract your age from 220.<ref>http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887?pg=2</ref> If you’re 25 years old, your HR<sub>max</sub> = 220 -25 = 195 beats per minute (bpm). | + | #Calculate your maximum heart rate. The most common way to calculate your maximum heart rate is to subtract your age from 220.<ref name="rf3">http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887?pg=2</ref> If you’re 25 years old, your HR<sub>max</sub> = 220 -25 = 195 beats per minute (bpm). |
| − | #* There is some research that suggests this formula oversimplifies the calculation. You can also estimate your max heart rate with other formulas based on this research.<ref>http://www.brianmac.co.uk/maxhr.htm</ref> | + | #* There is some research that suggests this formula oversimplifies the calculation. You can also estimate your max heart rate with other formulas based on this research.<ref name="rf4">http://www.brianmac.co.uk/maxhr.htm</ref> |
| − | #Define the simple VO<sub>2</sub> max formula. The simplest formula to calculate VO<sub>2</sub> max is VO<sub>2</sub> max = 15 x (HR<sub>max</sub>/HR<sub>rest</sub>). This method is considered to compare well with other common formulas.<ref | + | #Define the simple VO<sub>2</sub> max formula. The simplest formula to calculate VO<sub>2</sub> max is VO<sub>2</sub> max = 15 x (HR<sub>max</sub>/HR<sub>rest</sub>). This method is considered to compare well with other common formulas.<ref name="rf1" /> |
#* The units for VO<sub>2</sub> max are milliliters per kilogram per minute (mL/kg/min). | #* The units for VO<sub>2</sub> max are milliliters per kilogram per minute (mL/kg/min). | ||
#Calculate your VO<sub>2</sub> max. Using the resting and max heart rate you already determined, you can plug those values into the formula and calculate your VO<sub>2</sub> max. Let’s say you’re resting heart rate is 80 bpm and your max heart rate is 195 bpm. | #Calculate your VO<sub>2</sub> max. Using the resting and max heart rate you already determined, you can plug those values into the formula and calculate your VO<sub>2</sub> max. Let’s say you’re resting heart rate is 80 bpm and your max heart rate is 195 bpm. | ||
| Line 19: | Line 19: | ||
=== Using the Rockport Walking Fitness Test === | === Using the Rockport Walking Fitness Test === | ||
#Put on your heart rate monitor. Walk in slow circles and do light stretching for 10 minutes to warm up before starting the test. If you don’t have a heart rate monitor you can take your pulse yourself and determine the number of beats per minute by counting your heartbeat over 60 seconds. | #Put on your heart rate monitor. Walk in slow circles and do light stretching for 10 minutes to warm up before starting the test. If you don’t have a heart rate monitor you can take your pulse yourself and determine the number of beats per minute by counting your heartbeat over 60 seconds. | ||
| − | #Start your stopwatch and walk the entire distance of a 1 mile (1.6 km). You can walk 1 mile on a treadmill or walk four times around a .25 mile (.40 km) athletic track. You want to make sure your walking track is mostly flat. Walk as quickly as possible without breaking into a jog. You should be breathing heavily, but able to speak 2 or 3 words in a row.<ref>http://www.directlyfitness.com/store/calculate-vo2-max/</ref> | + | #Start your stopwatch and walk the entire distance of a 1 mile (1.6 km). You can walk 1 mile on a treadmill or walk four times around a .25 mile (.40 km) athletic track. You want to make sure your walking track is mostly flat. Walk as quickly as possible without breaking into a jog. You should be breathing heavily, but able to speak 2 or 3 words in a row.<ref name="rf5">http://www.directlyfitness.com/store/calculate-vo2-max/</ref> |
#* On a scale of 1 to 10 the effort should feel like a 7 or 8. | #* On a scale of 1 to 10 the effort should feel like a 7 or 8. | ||
| − | #Stop the stopwatch and check your heart rate. After 1 mile, turn off the stop watch and immediately check your heart rate.<ref | + | #Stop the stopwatch and check your heart rate. After 1 mile, turn off the stop watch and immediately check your heart rate.<ref name="rf5" /> If you have a heart rate monitor, record the reading. Otherwise, check your heart rate using the manual method: |
#* To determine your heart rate without a monitor, place two fingers against the artery on the side of your neck, just under your jaw. You should be able to feel your heart beat on your fingers. | #* To determine your heart rate without a monitor, place two fingers against the artery on the side of your neck, just under your jaw. You should be able to feel your heart beat on your fingers. | ||
#* Set a timer for 60 seconds and count the number of beats you feel. This is your resting heart rate in beats per minute. | #* Set a timer for 60 seconds and count the number of beats you feel. This is your resting heart rate in beats per minute. | ||
#* Continue walking, slowly, for another 5 minutes to cool down. | #* Continue walking, slowly, for another 5 minutes to cool down. | ||
| − | #Calculate your VO<sub>2</sub> max using the following equation: VO<sub>2</sub> = 132.853 – (0.0769 x weight in lb) - (0.3877 x age) + (6.315 x gender) - (3.2649 x walk time in minutes) - (0.156 x heart rate). If you are male, use the number 1, if you are female, use the number 0 for the calculation.<ref>http://www.brianmac.co.uk/rockport.htm</ref> | + | #Calculate your VO<sub>2</sub> max using the following equation: VO<sub>2</sub> = 132.853 – (0.0769 x weight in lb) - (0.3877 x age) + (6.315 x gender) - (3.2649 x walk time in minutes) - (0.156 x heart rate). If you are male, use the number 1, if you are female, use the number 0 for the calculation.<ref name="rf6">http://www.brianmac.co.uk/rockport.htm</ref> |
#* For example: A 26 year-old male who weighs 160 lbs, walks a mile in 15 minutes and has a heart rate of 120 at the end. | #* For example: A 26 year-old male who weighs 160 lbs, walks a mile in 15 minutes and has a heart rate of 120 at the end. | ||
#* VO<sub>2</sub> = 132.853 – (0.0769 x weight in lb) - (0.3877 x age) + (6.315 x gender) - (3.2649 x walk time in minutes) - (0.156 x heart rate) | #* VO<sub>2</sub> = 132.853 – (0.0769 x weight in lb) - (0.3877 x age) + (6.315 x gender) - (3.2649 x walk time in minutes) - (0.156 x heart rate) | ||
| Line 33: | Line 33: | ||
=== Using the Brigham Young University Jog Test === | === Using the Brigham Young University Jog Test === | ||
#Put on your heart rate monitor. Walk in slow circles and do light stretching for 10 minutes to warm up before starting the test. If you don’t have a heart rate monitor you can take your pulse yourself and determine the number of beats per minute by counting your heartbeat over 60 seconds. | #Put on your heart rate monitor. Walk in slow circles and do light stretching for 10 minutes to warm up before starting the test. If you don’t have a heart rate monitor you can take your pulse yourself and determine the number of beats per minute by counting your heartbeat over 60 seconds. | ||
| − | #Start your stopwatch and lightly jog 1 mile. You can jog around a .25 mile (.40 km) track four times, or a 1 mile (1.6 km) flat surface. Jog at a steady pace and do not let your heart rate go above 180 beats per minute. Do not jog faster than 8 minutes per mile for men, and 9 minutes per mile for women.<ref>http://www.physicaleducationupdate.com/public/345.cfm</ref> | + | #Start your stopwatch and lightly jog 1 mile. You can jog around a .25 mile (.40 km) track four times, or a 1 mile (1.6 km) flat surface. Jog at a steady pace and do not let your heart rate go above 180 beats per minute. Do not jog faster than 8 minutes per mile for men, and 9 minutes per mile for women.<ref name="rf7">http://www.physicaleducationupdate.com/public/345.cfm</ref> |
| − | #Stop the stopwatch and check your heart rate. After 1 mile, turn off the stop watch and immediately check your heart rate.<ref | + | #Stop the stopwatch and check your heart rate. After 1 mile, turn off the stop watch and immediately check your heart rate.<ref name="rf7" /> If you have a heart rate monitor, record the reading. Otherwise, check your heart rate using the manual method: |
#* To determine your heart rate without a monitor, place two fingers against the artery on the side of your neck, just under your jaw. You should be able to feel your heart beat on your fingers. | #* To determine your heart rate without a monitor, place two fingers against the artery on the side of your neck, just under your jaw. You should be able to feel your heart beat on your fingers. | ||
#* Set a timer for 60 seconds and count the number of beats you feel. This is your resting heart rate in beats per minute. | #* Set a timer for 60 seconds and count the number of beats you feel. This is your resting heart rate in beats per minute. | ||
#* Continue walking, slowly, for another 5 minutes to cool down. | #* Continue walking, slowly, for another 5 minutes to cool down. | ||
| − | #Calculate your VO<sub>2</sub> max with the gender specific equation. This particular test has two different equations: one for men and one for women. Be sure to use the proper equation based on your gender.<ref | + | #Calculate your VO<sub>2</sub> max with the gender specific equation. This particular test has two different equations: one for men and one for women. Be sure to use the proper equation based on your gender.<ref name="rf7" /> |
#* Women: 100.5 - (0.1636 x weight in kg) - (1.438 x jog time) - (0.1928 x heart rate) | #* Women: 100.5 - (0.1636 x weight in kg) - (1.438 x jog time) - (0.1928 x heart rate) | ||
#* Men: 108.844 - (0.1636 x weight in kg) - (1.438 x jog time) - (0.1928 x heart rate) | #* Men: 108.844 - (0.1636 x weight in kg) - (1.438 x jog time) - (0.1928 x heart rate) | ||
