Find Out How To Measure Your Oxygen Consumption. Aerobic Fitness

Reference: A Practical Approach to Strength Training, 3rd version. Oxygen consumption is taken into account the perfect indicator of a person’s level of aerobic fitness. Like just about all of a person’s other physiological characteristics, potential for aerobic fitness is greatly influenced by genetics. Oxygen consumption can also be affected by age, gender and body size. There are a selection of ways to accurately measure oxygen consumption in a laboratory.

The most widely used methodology is the motor-pushed treadmill. Other methods are stepping up and down on a bench of standard height at a set fee, or pedaling a bicycle ergometer (a machine that measures work) in an upright or a recumbent position using the legs and/or arms. Each of those methods makes it potential to exercise at different levels of depth whereas sustaining a relatively stable position.

This permits for measurement of varied physiological responses, including the quantity of expired air, heart fee, blood stress and physique temperature — all of which may help decide the amount of oxygen being consumed. Laboratory testing is a wonderful technique of offering correct and valid knowledge. For the typical person, however, such checks may be expensive, time-consuming and impractical. A much more practical method to assess oxygen consumption with out the drawbacks of laboratory testing is area testing carried out outdoors the laboratory.

Certain subject exams have a high correlation to laboratory test outcomes. One in every of the most popular area assessments used to find out oxygen consumption is the 1.5-mile working take a look at. The first goal of this test is to run 1.5 miles in the least amount of time. For this field take a look at to be as correct as attainable, distance must be precise and running must take place on a level surface.

  • Customized goals
  • Have a candy deal with as soon as per week
  • No coronary heart-charge monitor
  • Lose one other 10 pounds (or more)
  • Not Drinking Enough Water
  • Mandatory group conferences and telephone calls

Running on an indoor or outdoor monitor is preferred. While the outcomes of the 1.5-mile working test are an excellent predictor of oxygen consumption,3 it’s vital to realize that this test favors runners. Table 1 lists predicted values of oxygen consumption based mostly on the time it takes to run 1.5 miles.

Various running times are given in 5-second intervals between eight minutes and quarter-hour 55 seconds. These values are an absolute measure of how a lot oxygen is consumed in milliliters per kilogram of bodyweight per minute (or ml/kg/min). Let’s suppose that a 35-12 months-previous man ran 1.5 miles in 12 minutes 30 seconds. Using Table 1, his oxygen consumption for this particular operating time is 42.12 ml/kg/min, or simply 42.12. In different phrases, he consumed about 42.12 milliliters of oxygen for every kilogram that he weighed during every minute of his 1.5-mile run.

Referring to Table 2 (below 30- to 39-yr-previous males), be aware that this worth (42.12) falls between the vary of 40 and 47. This signifies that his level of aerobic fitness could be considered average. Table 1 is only valid for determining oxygen consumption when running 1.5 miles between 8 minutes and quarter-hour fifty five seconds.

An identical system is used to find out oxygen consumption for walking speeds between 1.9 and 3.7 mph.1 At decrease speeds, strolling is usually a extra environment friendly course of than operating. In fact, the oxygen price of horizontal walking at a given pace is about one-half that for operating. Therefore, the one distinction within the previously mentioned formulation is that the walking pace is multiplied by 0.1 ml/kg/min per m/min (the oxygen value of horizontal walking) and then added to 3.5 ml/kg/min (the oxygen value at rest).

Oxygen consumption can also be expressed in relative phrases of liters per minute (L/min). Determining oxygen consumption in relative phrases is usually a greater indicator of aerobic fitness as a result of the worth takes into account variations in bodyweight. For instance, if two people ran the identical distance in the identical time, they’d devour the same amount of oxygen per unit of bodyweight in absolute terms.

In relative phrases, however, a larger individual would truly eat extra oxygen than a smaller particular person as a result of a greater physique mass was displaced over a given distance. To find out oxygen consumption in L/min, bodyweight must first be transformed to kilograms (kg). To do this, divide bodyweight in pounds by 2.2. Suppose that the 35-12 months-old male in the earlier instance weighed 198 pounds.