How can cardiovascular fitness be measured

Results for these tests are compared to a normative charts, and from there, fitness can be evaluated. Is it muscle? If you are new to training, you might be overestimating your expenditure. Why do I weigh more after vigorous exercise? Mehmet Oz, MD. Increasing cardiorespiratory endurance has a positive effect on your overall health. Your lungs and heart are able to better use oxygen.

This allows you to exercise for longer periods without getting tired. Most people can increase their cardiorespiratory endurance by doing regular exercise. Metabolic equivalents METs are used to measure your intensity of exercise and uptake of oxygen. They measure energy expenditure at rest. VO2 tests are usually done with a clinician or exercise physiologist in a laboratory, hospital, or clinic. You can do submaximal tests with a qualified fitness instructor.

Submaximal exercise tests are used to measure your cardiorespiratory endurance. More sedentary people can do the Cooper 1. You can also do a treadmill test or estimate your own levels comparing how fast you run to average results from races. The tests can help provide information about how well your heart and lungs are working to get oxygen to your muscles during exercise. Your results may indicate your risk for developing heart disease or other chronic diseases. The three minute step test involves stepping up and down on an inch step for three minutes, at a rate of 24 steps per minute.

The recovery pulse is then counted for 30 seconds after a one minute rest. The Rockport walk test is performed on the treadmill, encouraging the participant to walk as fast as they can control for one mile. The workout time and heart rate are recorded at the mile mark and compared against standard averages. Michael Bergeron, PhD. Measure your fitness level with a few simple tests. Then use the results to set fitness goals and track your progress.

You probably have some idea of how fit you are. But knowing the specifics can help you set realistic fitness goals, monitor your progress and maintain your motivation. Once you know your starting point, you can plan where you want to go. Get started with the simple assessment below. Generally, fitness is assessed in four key areas: aerobic fitness; muscular strength and endurance; flexibility; and body composition.

To do your assessment, you'll need:. You'll also need a pencil or pen and paper to record your scores as you complete each part of the assessment. You can record your scores in a notebook or journal, or save them in a spreadsheet or another electronic format. To check your pulse over your carotid artery, place your index and middle fingers on your neck to the side of your windpipe.

When you feel your pulse, look at your watch and count the number of beats in 15 seconds. Multiply this number by 4 to get your heart rate per minute. Your heart rate at rest is a measure of heart health and fitness. For most adults, a healthy heart rate is 60 to beats a minute. To check your pulse at your wrist, place two fingers between the bone and the tendon over your radial artery, located on the palm side of your wrist below the thumb.

Let's say you count 20 beats in 15 seconds. Multiply 20 by 4 for a total of 80 beats a minute. You can use the target heart rate zone as a guide for making sure your exercise is intense enough. If you're not reaching your target zone, you may need to increase the intensity. If you're achieving a target rate in the lower end of the target rate zone, you can set goals for gradually increasing your target. If you already exercise regularly, you can stop to check your heart rate sometimes during an aerobic workout.

If you don't exercise regularly, you can do a simple test by checking your heart rate after a brisk minute walk. Another way to assess your aerobic fitness is to time yourself on a 1. The following times are generally considered indicators of a good fitness level based on age and sex.

A lower time generally indicates better aerobic fitness, and a higher time suggests a need for improvement. Pushups can help you measure muscular strength and endurance. If you're just starting a fitness program, do modified pushups on your knees.

If you're generally fit and able to do them, do classic pushups. Follow these steps for both types:. The following counts are generally considered indicators of a good fitness level based on age and sex. If your pushup count is below the target number, the target can serve as a goal to work toward. Counts above the targets indicate better fitness. Situps can help you measure the strength and endurance of your abdominal muscles. The situp test measures the strength and endurance of your abdominal muscles.

Here's how to do the test:. The following counts can generally be considered markers of a good fitness level based on age and sex.