Dr Ozello's Sports Medicine Report: VO2 Max Self-Test

Research suggests that the VO2 Max Test is one of the best ways to test all-cause mortality. It is a challenging test and an indicator of cardiovascular health. Recently, researchers developed an accurate method to perform a VO2 Max Self Test.

***Disclaimer: Viewing this video does not take the place of seeing a medical professional and working with a fitness professional. Please visit a medical professional for evaluation, diagnosis and treatment. Please work with a fitness professional to learn proper exercise technique and to develop a proper training program. Never perform an exercise that elicits or intensifies symptoms. If an exercise elicits or intensifies symptoms, stop immediately and use a viable substitute. This is a high-intensity test, so only undertake it if you are in good health and are exercising on a regular basis. Always have another person with you while performing the test.

The maximal oxygen uptake, known as VO2 max, is ability to absorb, transport and utilize oxygen. This defines a person's functional aerobic capacity. This capacity is the gold standard of cardiorespiratory fitness.
Peak VO2: Maximal Oxygen Uptake
Maximal VO2 is measure of one’s aerobic capacity representing amount of oxygen taken in by skeletal muscle during exercise.

Following equipment is needed: Treadmill or exercise bike, Heart-rate monitor, Training partner and values charts.

Perform a warm-up. Consult Rate of Perceived Exertion (RPE) values (out of twenty) listed below, run for two minutes at first level, then two minutes at second, moving through all levels. As test continues, you will be working harder to try to honestly gauge your Rate of Perceived Exertion on a moment-to-moment basis, adjusting speed at any point to stay at correct effort level. Final two-minute stage should be all-out effort. When it begins, increase speed so you are running as fast as you can.

Resting Heart Rate: Take pulse at rest for sixty seconds. This is resting heart rate. Record resting heart rate.

Maximum Heart Rate: Highest heart rate recording during the ten minute test. Record you maximum heart rate.

Calculate VO2 max: Divide maximum heart rate by resting heart rate and multiply by 15.3.

Rate of Perceived Exertion (RPE)
Stage, Time, Exertion level
1) 0-2 mins 11 Light
2) 2-4 mins 13 Somewhat intense
3) 4-6 mins 15 Intense
4) 6-8 mins 17 Very Intense
5) 8-10 mins 20 Maximum

VO2 Max Scores for Men
Age 13-19 Very Poor Below 35 Poor 35-38.3 Fair 38.4-45.1 Good 45.2-50.9 Excellent 51.0-55.9 Superior Above 55.9
Age 20-29 Very Poor Below 33 Poor 33-36.4 Fair 36.5-42.4 Good 42.5-46.4 Excellent 46.5-52.4 Superior Above 52.4
Age 30-39 Very Poor Below 31.5 Poor 31.5-35.4 Fair 35.5-40.9 Good 41.0-44.9 Excellent 45.0-49.4 Superior Above 49.4
Age 40-49 Very Poor Below 30.2 Poor 30.2-33.5 Fair 33.6-38.9 Good 39.9-43.7 Excellent 43.8-48.0 Superior 48.0
Age 50-59 Very Poor Below 26.1 Poor 26.1-30.9 Fair 31.0-35.7 Good 35.8-40.9 Excellent 41.0-45.3 Superior Above 45.3
Age 60 and above Very Poor Below 20.5 Poor 20.5-26.0 Fair 26.1-32.2 Good 32.3-36.4
Excellent 36..5-44.2 Superior Above 44.2

VO2 Max Scores for Women
Age 13-19 Very Poor Below 25 Poor 25-30.9 Fair 31.0-34.9 Good 35.0-38.9 Excellent 39.9-41.9 Superior Above 41.9
Age 20-29 Very Poor Below 23.6 Poor 23.6-28.9 Fair 29.0-32.9 Good 33.0-36.9 Excellent 37.0-41.0 Superior Above 41
Age 30-39 Very Poor Below 22.8 Poor 22.8-26.9 Fair 27.0-31.4 Good 31.4-35.6 Excellent 35.7-40.0 Superior Above 40
Age 40-49 Very Poor Below 21.0 Poor 21.0-24.4 Fair 24.5-28.9 Good 29.9-32.8 Excellent 32.9-36.9 Superior Above 36.9
Age 50-59 Very Poor Below 20.2 Poor 20.2-22.7 Fair 22.8-26.9 Good 27.0-31.4 Excellent 31.5-35.7 Superior Above 35.7
Age 60 and above Very Poor Below 17.5 Poor 17.5-20.1 Fair 20.2-24.4 Good 24.5-30.2 Excellent 30.3-31.4 Superior Above 31.4

References
Objectively Assessed Cardiorespiratory Fitness and All-Cause Mortality Risk [ Ссылка ]00133-1/fulltext

Here's how to take your own VO2-max test: This self-paced will give you the data to set training paces and see your maximum heart rate [ Ссылка ]

Therapeutic Exercise [ Ссылка ]

Cardiopulmonary Fitness [ Ссылка ]

Dr Donald A Ozello DC of Championship Chiropractic in Las Vegas, NV
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