Discussion

    Sorry, comments for this post are closed.

Track – Don’t Slack!

Are you tracking your aerobic fitness gains? Keep motivated by keeping track! Remember each improvement means you are one step closer to your goal of optimal health. If you have yet to find a baseline for improvement comparison, the challenge awaits below with the 1-Mile Walking Test.

 

This 1-Mile Walking Test measures your aerobic fitness level.  Results will be based on how quickly you are able to walk a mile at moderate intensity.  The goal is to walk one mile as quickly as possible.

 

Note: Be sure to log your results!!!

 

Equipment Needed: Breathable clothing and comfortable walking or running shoes; a stopwatch or a clock with a second hand; a flat one-mile walking surface, such as a standard quarter-mile track (four laps equals one mile) or a flat road where you’ve measured the one-mile distance with your car’s odometer; a pen or pencil; and of course, your exercise journal/log.

 

Execution: Warm up by walking slowly for 3-5 minutes. When you are ready to begin, start the clock and begin walking as fast as you can while maintaining a steady pace. You can slow down and speed up as you wish, but the goal is to complete the mile as quickly as possible! Stop your watch or check your time at the end of the mile to the nearest second. When finished, keep walking for a few minutes to cool down. Be sure to follow up with a few static stretches.

 

Scoring: Here are the age-adjusted standards (listed in minutes and seconds) for men and women, which are based on information collected from the Cooper Institute, American Council on Exercise as well as other industry standard sources.

 

Read more to see how you score!

Ratings for Men, Based on Age

Age

20-29

30-39

40-49

50-59

60-69

70+

Excellent

<11:54

<12:24

<12:54

<13:24

<14:06

<15:06

Good

11:54-13:00

12:24-13:30

12:54-14:00

13:24-14:24

14:06-15:12

15:06-15:48

Average

13:01-13:42

13:31-14:12

14:01-14:42

14:25-15:12

15:13-16:18

15:49-18:48

Fair

13:43-14:30

14:13-15:00

14:43-15:30

15:13-16:30

16:19-17:18

18:49-20:18

Poor

>14:30

>15:00

>15:30

>16:30

>17:18

>20:18

 

Ratings for Women, Based on Age

Age

20-29

30-39

40-49

50-59

60-69

70+

Excellent

<13:12

<13:42

<14:12

<14:42

<15:06

<18:18

Good

13:12-14:06

13:42-14:36

14:12-15:06

14:42-15:36

15:06-16:18

18:18-20:00

Average

14:07-15:06

14:37-15:36

15:07-16:06

15:37-17:00

16:19-17:30

20:01-21:48

Fair

15:07-16:30

15:37-17:00

16:07-17:30

17:01-18:06

17:31-19:12

21:49-24:06

Poor

>16:30

>17:00

>17:30

>18:06

>19:12

>24:06

 

 

Final words of wisdom: “Every journey begins with a single step”. Be sure to “re-challenge” yourself bi-weekly or once a month to track your cardiovascular improvements!

 

 

Reference: www.sparkpeople.com

Related Posts Plugin for WordPress, Blogger...

 

SEO Powered by Platinum SEO from Techblissonline