Maximal oxygen consumption (VO_{2 max)}

Maximal oxygen consumption, or VO_{2 max}, measures the body’s maximum ability to take in and utilize oxygen, which directly correlates to overall health and fitness. A good estimate of VO_{2 max} provides a one-time glance at a person’s health and fitness level and a baseline measurement for reassessment at future dates to gauge improvements.

Some common walking/jogging assessments are used to estimate VO_{2 max}  (such as the 12-Minute Walk, 1.5-Mile Run/Walk Test, 3-Minute Step Test, and 1-Mile Walk Test). Unfortunately, these field assessments, although practical and inexpensive, only provide estimations. More accurate assessments require a lab-based VO_{2 max} test using equipment that measures the volume of oxygen and carbon dioxide being moved in and out of the air passages during exercise. Although this test is more accurate, the expense and availability make it impractical for most. Unlike the lab test, the field assessments are relatively cost free, user-friendly and require very little expertise to conduct or perform. In addition, the key point of the assessment is measuring differences rather than absolute values, and the field tests accurately meet that objective.

Assessing Cardiovascular Fitness

Dr. Kenneth Cooper found that there is a very high correlation between the distance someone can run (or walk) in 12 minutes and their VO2 max value (the efficiency with which someone can use oxygen while exercising).

Coaches and trainers use a variety of simple tests like the 12-Minute Walk/Run Assessment (such as those listed below) to measure current fitness as well as changes in cardiovascular fitness over time.  These assessments also allow a person to compare cardiovascular endurance with others of a similar age and gender.

The follow assessments can be used to measure cardiovascular fitness:

• 12 minute walk/run test
• 1 mile walk test
• 1.5 mile run/walk test
• 3 minute step test

12 Minute Walk/Run Test (Cooper Test)

The Cooper Test is a field test that measures cardiovascular fitness by having participants walk or run as far as possible in 12 minutes to estimate VO₂ max.  It is a good predictor of long-term health and serves as an affordable and effective way to assess aerobic fitness. 

How to Perform the Test:

1. Prepare: Warm up with 10-15 minutes of walking/easy jogging and light stretching.
2. Set up: Find a flat running track or open area to run.
3. Start: Begin the 12-minute test with a stopwatch or a distance-tracking device.
4. Run/Walk: Go as fast as you can for the entire 12 minutes, but try to maintain a consistent pace. 
5. Record: At the end of 12 minutes, record the total distance you covered.
6. Cool Down: Finish the test with a cool-down period of walking and light jogging.

How to Interpret Your Results:

Estimated VO₂ max:

• Kilometers: VO2max = (22.351 x kilometers) – 11.288 = estimated VO₂ max
• Miles: VO2max = (35.97 x miles) – 11.291 = estimated VO₂ max

 

 

 

 

 

Fitness Level: Compare your distance to performance charts based on age and gender to understand your aerobic fitness level. For example, a distance over 1.74 miles for a man in his 20s is considered excellent