Remember the one-mile run test since third grade?
The truth is that your maximum aerobic capacity (a.k.a. VO2 max) is a measurement of your cardiovascular fitness. Regular and "properly programmed" cardiovascular exericise helps you improve overall health, boost immune system, lose body fat and build muscle.
VO2 max is the maximum amount of oxygen your body can consume per minute relative to your bodyweight. The more oxygen you can consume, the harder and longer you can exercise without feeling fatigue.
How to measure your VO2 max without stepping into the kinesiology lab?
Here is a test provided by the Cooper Institute of Aerobics.
Your Test
Perform this test on a treadmill on a treadmill or on a flat well-marked running track. Warm up for five minutes by walking or jogging slowly at RPE level of 3.
Reset the treadmill or step on the starting line on the track. Then run as far and as fast you can for 12 minutes at 1% incline. Note the distance.
Your Score
Enter the distance into the following formula to estimate your maximum aerobic capacity.
A. The number of miles you ran in 12 minutes: ______________
B. Multiply A by 1649.3: __________________
C: Substract 504.9 from B: _____________________
D: Divide C by 44.73: _________________
Your Grade
For age 20-29, 42.5-46.4 = Good
For age 30-39, 41.0-44.9 = Good
For age 40-49, 39.0-43.7 = Good
For age 50-59, 35.8-40.9 = Good
For age 60+, 32.3-36.4 = Good
You're aerobically fit if your score is in the "Good" range or above.
Lance Armstrong's maximum aerobic capacity is 83.8!
Wonder why he's the champ?!
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