What It Means This 1-mile Travel Test About Your Eligibility
Although the normal walking cycle has shown improvement in fitness levels, there is no proper way to do it. Some people prefer to walk longer distances while others follow a distance or number of steps. For many, the prospect of speed is a major one, as you can cover thousands of miles at a time and research shows that moving fast is related to longevity.
No matter what your goal is, if you want to get better at walking, consider tracking your progress in a way that will help you fully appreciate the benefits you are making. One way to do this is to use the Rockport 1-mile walk test.
WHAT IS THE ROCKPORT MILE TEST?
Walking tests, created by researchers in the 1980s, help you determine your VO2 max, which is a technical term for the maximum amount of oxygen your body can use during strenuous exercise.
"This is one of the easiest and safest ways to track progress in VO2 max continuously," said Jeanette DePatie, a fitness trainer. "As resilience levels improve, VO2 max also improves."
Another benefit of the Rockport test is that healthy people can take it on their own, without seeing a doctor or personal trainer. If you have been unemployed and have just started a travel plan, consult a health professional before performing a Rockport test, says DePatie. Similarly, “those with known health problems such as COPD, heart disease [or] diabetes should have a specialist who will prescribe the test early or remove it with a doctor first,” he adds.
HOW TO TEST
To do the Rockport Exercise, wear appropriate transportation, bring a stopwatch and heart rate monitor and visit the track, whether in your gym or after local high school. On a normal track, 400 meters, four rounds are equal to 1 mile. When you are warm and ready to go, start your stop and start walking as fast as you can without running faster than walking (do not run or run). Keep going as fast as you can throughout the mile, and realize how long it took you to travel that distance.
As soon as you are done, measure your heart rate. If you wear a heart rate monitor during the test, you may be aware of your heart rate when you finish. Or, measure your heart rate for 15 seconds, then multiply that number by 4, to get your heart rate - the total number of beats per minute.
You need these numbers, because the Rockport test uses your heart rate and heart rate, as well as your weight, age and gender to calculate your maximum VO2. You can use an online calculator to connect all your numbers and determine your score
HOW EXAMINATION MEASURES MEAN HOW CAN THEY BE IMPROVED
Rockport test scores come with a rating, ranging from "very bad" to "high." Elite athletes may have been "better." People who exercise regularly may fall into the category of “good” or “excellent,” while those who do not exercise for a long time may be “poor” or “good.”
Once you know your first Rockport test score, you may wish to improve your numbers. "If you exercise regularly, over time your aerobic stamina will improve, and you'll improve," says Len Lopez, author of the book "The 10 Biggest Workout Mistakes."
LEARN MORE> 5 WAYS TO MEASURE THE DIFFERENCE OF DIFFERENCES
CENTRAL LINE
There is no benefit to taking the Rockport daily or weekly test, as it takes time to see the difference in your scheme. "Once a month, or at best, once a quarter, it's a great way to keep track of how well your fitness level is improving," says DePatie. “Focus on small improvements, there is only a [measurement] chart. If your [average] result is ‘poor’ and after 3 months, your [average] result is ‘bad,’ you may want to quit. However, if you see your school constantly trending, this is good news. ”
As your score progresses, you should also be aware of your walking speed. You may progress from walking 2.5 miles an hour for the first time when you do an exercise to 2.7 miles an hour a few weeks later. If you continue with that, your score may gradually increase to 3.4, 3.7, and then 4 miles per hour over time, Lopez says, "which means you've gradually built up your aerobic state."
You should also check yourself to see how you feel otherwise - do you have more energy? How do your clothes feel? These are great ways to track progress, too. "Celebrate your victory along the way," said DePatie.