Your Cardiorespiratory (aerobic)
fitness level is improved through a
program of consistent aerobic
exercise such as walking, swimming, jogging,
cycling, aerobic dance, rowing, etc. Increasing
your Cardiorespiratory fitness level is
important because of the many positive affects
on your health and well-being. It has
a direct affect on your quality
of life and it enables to you
to lead a more active lifestyle. It also
enables you to increase the intensity and duration
of your exercise sessions, which leads to
increased caloric expenditure and an increase
in your basal metabolic rate (metabolism).
Testing your
Cardiorespiratory fitness level periodically
enables you assess your progress and
motivates you to continue to improve. Dr.
Kenneth Cooper developed a simple cardiorespiratory
fitness level test called the
"12 minute walk/run." The objective is simply
to travel as far as you can in 12 minutes
by walking, jogging, or a combination
of the two.
PLEASE NOTE: You
should NOT do this test if you
are not currently exercising on a regular
basis or if you have just started an exercise
program. Also, you should always check with
your doctor before making any changes in your
activity habits or participating in any strenuous
physical activity.
This test
can be used on a regular basis, perhaps
monthly, to monitor your progress. You
start with a five to ten minute warm-up of
walking at a slow to moderate pace. Then you
start at a given point and travel as fast as
you can for twelve minutes. Measure the distance
that you traveled and refer to this chart
for your score:
Note: distance is
in miles
"<" means less than
">" means greater than
Age 15 - 30
Female
>1.5 = excellent
1.4 = good
1.3 = borderline
<1.2 = needs work
Male
>1.7 = excellent
1.5 = good
1.4 = borderline
<1.3 = needs work
Age 31 - 50
Female
>1.4 = excellent
1.3 = good
1.2 = borderline
<1.1 = needs work
Male
>1.5 = excellent
1.4 = good
1.3 = borderline
<1.2 = needs work
Age 51 - 70
Female
>1.2 = excellent
1.1 = good
1.0 = borderline
<0.9 = needs work
Male
>1.3 = excellent
1.3 = good
1.2 = borderline
<1.0 = needs work
If your score isn't
what you want it to be, you
CAN improve it by losing fat and by developing
a program of regular aerobic exercise.
Keep a record of the date and the distance
you travel for the twelve minute test.
Do the test once a month and I think you'll
be encouraged by your progress. The key
is to get movin'!
