Exercise Smart - Metric Edition

Table 1: VO2max versus Fitness Level

Calculating VO2max:  The following is undoubtedly the most difficult portion of this book, because VO2max is a function of so many variables: gender, weight, age, heart rate and time to complete the one-mile test walk.  Although the formulae are relatively complex, we have tried to simplify the calculation as much as possible.

For women:  VO2max = 133 – W – H – A – T

For men:  VO2max = 139 – W – H – A – T,  where

W = 0.17 × Weight in kg

A =  0.39 × Age

H =  0.157 × Heart rate

T =  3.26 × Time for 1609 meters

Example:  Determine VO2max and the fitness level of a 29 year-old woman who weighs 68 kilograms.  She finished the one-mile walking test (1609 meters) in 14 minutes and 30 seconds (use 14.5 minutes) with a heart rate of 145 beats per minute.

The first step is to determine values for W, H, A and T.

W = 0.077 × Weight = 0.17 × 68 kg = 11.6

H = 0.157 × Heart rate = 0.157 × 145 = 22.8

A = 0.39 × Age = 0.39 × 29 years = 11.3

T = 3.26 × Time = 3.26 × 14.5 min = 50.5

Then calculate VO2max using the formula for women.

VO2max = 133 – W – H – A – T

VO2max = 133 – 11.6 – 22.8 – 11.3 – 50.5 = 36.8

Finally, enter Table 1 for a 29 year-old woman with VO2max = 36.8 and find her fitness level is good – actually very good bordering on excellent.

Strength Assessment

Rather than a strength-assessment that consists of one repetition with a maximum load, I prefer the much safer anaerobic muscular strength measuring technique, where you assess your strength by the number of repetitions you can perform with a sub-maximal load.  Moreover, in the tests that follow you will use your own body weight to determine how strong you are.  The standard tests are: the push-up test, the sit-up test, and the squat test.  Because the sit-up test can aggravate existing lower back problems, I only recommend the push-up and squat tests.  The objective in both tests is to see how many push-up and squat repetitions you can perform without stopping.

Push-up Test:  For the test, women should employ the familiar half push-up, supporting their weight with their arms and knees.  Use Table 2 to assess your performance.

Squat Test:  Stand about 12 inches in front of a chair.  Place your feet about shoulder width apart and extend your arms parallel to the floor to your front.  Bend your knees and slowly lower your body until your butt just touches the seat of the chair.  (But don’t sit on the chair.)  Then slowly return to the standing position.  Repeat as often as you can without stopping.  Use Table 3 to assess your performance.

Flexibility Assessment

Sit & Reach Test:  This is a standard test to determine hip and trunk flexibility and is often used as a measure of overall flexibility.  Remember to warm up with a few gentle stretches before you start the test.  To conduct the test, tape a meter stick to the floor at the 23-cm mark.  Remove your shoes and sit on the floor, with your legs forward and fully extended, so that the meter stick is between and almost parallel to your extended legs.  (The stick’s zero mark should be closest to you).  Locate your heels at the 23 cm-inch mark and move your feet about 25 cm apart.  Place one hand over the