Rockport Walking Test: The best beginner's VO2 max test!
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- Опубликовано: 13 июл 2024
- A one-mile walk to get your VO2 max? How can you beat that? The Rockport Walking Test is the perfect cardio fitness test for beginners, especially non-athlete working-age adults. Time yourself for a one-mile brisk walk on a flat surface and take your pulse afterward. Your test results give you valuable health information, comparing your score to survival standards from current VO2 max research data.
Get your score here: www.whyiexercise.com/rockport...
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⏰ TIMECODES ⏰
0:00 Advantages of the Rockport Test
0:25 Power walking
1:08 Take your pulse & plan your route
1:39 Warm-up
2:01 Taking the test
2:29 Age group scoring charts
3:22 Rockport test alternatives
3:47 Improving your fitness
#vo2 max #exercise #fitness
References:
1) Kline GM, Porcari JP, Hintermeister R, Freedson PS, Ward A, McCarron RF, Ross J, Rippe JM. Estimation of VO2max from a one-mile track walk, gender, age, and body weight. Med Sci Sports Exerc. 1987 Jun;19(3):253-9. PMID: 3600239.
2) Mandsager K, Harb S, Cremer P, Phelan D, Nissen SE, Jaber W. Association of Cardiorespiratory Fitness With Long-term Mortality Among Adults Undergoing Exercise Treadmill Testing. JAMA Netw Open. 2018 Oct 5;1(6):e183605. doi: 10.1001/jamanetworkopen.2018.3605. PMID: 30646252; PMCID: PMC6324439.
3) Dolgener FA, Hensley LD, Marsh JJ, Fjelstul JK. Validation of the Rockport Fitness Walking Test in college males and females. Res Q Exerc Sport. 1994 Jun;65(2):152-8. doi: 10.1080/02701367.1994.10607610. PMID: 8047707.
4) Fenstermaker KL, Plowman SA, Looney MA. Validation of the Rockport Fitness Walking Test in females 65 years and older. Res Q Exerc Sport. 1992 Sep;63(3):322-7. doi: 10.1080/02701367.1992.10608749. PMID: 1513964.
5) McSwegin, P.J., Plowman, S.A., Wolff, G.M., & Guttenberg, G.L. (1998). The Validity of a One-Mile Walk Test for High School Age Individuals. Measurement in Physical Education and Exercise Science, 2, 47-63.
6) Arizona State University, Healthy Lifestyles Research Center, Compendium of Physical Activities, sites.google.com/site/compend...
7) Rospo G, Valsecchi V, Bonomi AG, Thomassen IW, van Dantzig S, La Torre A, Sartor F. Cardiorespiratory Improvements Achieved by American College of Sports Medicine's Exercise Prescription Implemented on a Mobile App. JMIR Mhealth Uhealth. 2016 Jun 23;4(2):e77. doi: 10.2196/mhealth.5518. PMID: 27339153; PMCID: PMC4937178.
How was your experience with the Rockport Test? Are you happy with your score? What do you do to stay in shape?
Thank you for sharing helpful tips on how to stay active and healthy! Keep the content coming!
Im 67, my Fitbit has me at 55 vo2max, and 50 RHR. I can average 4.3 on treadmill for 8 miles. Average 4.5 for 4 miles, and can maintain 5.1 for 30 second intervals. Would be better, but I'm missing a significant part of my shoulder blade.
Keep up the great work!
Unfortunately I don't have access to a completely flat area for this test
A treadmill or high school track would work.
Otherwise, you could take the 3-Minute Step Test for now ruclips.net/video/jvSnWWGtMvk/видео.html It's a good alternative, though you will need a 12-inch step.
Maybe when you're away from home some time in the future, you'll come across a good spot to use for the Rockport test.
I am 25 years I workout 5 days a week I only do cardio, and still my Apple Watch shows that I have 25.6-28 VO2 max. I will try this method and compare it.
Just finished the test and got a score of 27.4. I really worried now any advice on how to increase it?.
@@F9o0 raise it with Norwegian 4 x 4
@@F9o0Mostly train at low intensity(Zone 2 cardio): you are able to talk while training or you can maintain breathing through your nose. Here is a video explaining how to increase vo2 max ruclips.net/user/shortsIhEuefiLAso?si=pKdZh6MoEdfkxHMc
Sorry I missed your comment a while back. I hope you will see this!
The fact that you are exercising consistently already lowers your risk, so that's a good start.
Some people may have difficulty getting results from cardio training for a number of reasons, including nutrition, sleep quality, stress, body weight and genetics. For more details, visit this article: www.whyiexercise.com/low-Vo2-max.html
Generally speaking, moderate intensity cardio should have a significant effect on VO2 max after a 4-month consistent period of training, while interval training and vigorous exercise can give you a notable boost within 6-12 weeks. If you need to increase the intensity of your training, do it gradually so your body has time to adapt.
Finally, if you are having any pain or discomfort with exercise, please check with your health care provider.
@@WhyIexercise
Thank you for your respond. I guess it is fromthe weight.