No matter where you're at in your hero journey, it's imperative to know your current level of fitness to maintain efficient training and prevent plateauing. This simple, yet effective 12 Minute Run Test 12-Minute Run Test can help you measure your cardio endurance and monitor your progress.
When we watch some of our favorite anime heroes on the screen, it’s typically easy for us to see when they have “powered up”. This is commonly portrayed by muscles growing larger, heroes moving faster or for my Dragon Ball fans, hair changing color with glowing electricity around the body. In our own human reality, it’s fairly simple to track progression when lifting weights; If you can lift heavier weight or see more muscle on your body, you’re getting stronger and more powerful.
However, unlike lifting weights, we can’t physically see our heart or lungs progress and transform such as seeing muscles grow on the body. So, how can we measure the performance of our lungs and heart to monitor progress? Drum roll please... It's called the 12- minute walk/run test. With this simple cardio test, we can measure our VO2max; the maximum amount of oxygen we consume during exercise which in other words mean, measure the progression of our cardiovascular system. Below is how you can complete the 12 minute walk/run test to measure your cardiovascular endurance.
What is the 12-minute walk/run test
The 12-minute walk/run test was created by Dr. Ken Cooper of the Aerobics Institute in Dallas, Texas. This test requires the individual to cover as much distance as possible in 12 minutes either through walking, running or a combination of both.
Contraindications
This test should not be performed by those with symptoms of heart disease, or risk factors for heart disease.
Protocol
Find a flat surface that will allow you to run or walk for 12 continuous minutes. Ideally, this should be completed on a standard 400 meter track.
Begin your distance tracker and timer.
Run or walk as far as you can in 12 minutes.
Upon finishing 12 minutes of walking, running or a combination, stop your tracker and timer.
Record your finishing distance in meters.
*Note: Distance must be expressed in meters. 1 mile = 1609 meters
Upon finishing your run/walk, follow the equation below to calculate your VO2max.
VO2max Calculations
VO2max (mL.kg-1.min-1) = (distance in meters - 504.9)/44.73
Example:
Individual covers 1.5 miles in 12 minutes
Convert miles to meters: 1.5 miles x 1609 meters = 2,413.5 meters
VO2max (mL.kg-1.min-1) = (2,413.5 meters - 504.9)/44.73
VO2max (mL.kg-1.min-1) = 42 mL./kg./min
Based on the calculated results, this individual has a VO2max of 42 ml../kg./min. This means that this heroes body uses 42 milliliters of oxygen per kilogram of bodyweight per minute.
Comparing Your Results
To briefly explain, the higher VO2max you achieve, means the more fit you are and if you are on the lower end of the VO2max chart, there is opportunity for you to improve your performance!
1. Excellent
Men: 60+ mL/kg/min
Women: 56+ mL/kg/min
What it means: You have ultra cardiovascular fitness and exceptional endurance. Individuals in top-tier endurance sports (like professional runners, cyclists, or swimmers) often fall into this category.
2. Good
Men: 50-59 mL/kg/min
Women: 45-55 mL/kg/min
What it means: You have super aerobic capacity and are likely to perform well in endurance events. This level is typically seen in active individuals who train on a regular basis.
3. Above Average
Men: 45-49 mL/kg/min
Women: 40-44 mL/kg/min
What it means: You have solid cardiovascular fitness, with the ability to perform moderate-intensity exercise with minimal fatigue.
4. Average
Men: 40-44 mL/kg/min
Women: 35-39 mL/kg/min
What it means: Your fitness level is typical for the general population. With a well-programmed exercise routine, you can improve your VO2max and progress into higher category.
5. Below Average
Men: 35-39 mL/kg/min
Women: 30-34 mL/kg/min
What it means: You may experience fatigue during prolonged physical activity, but with consistent cardiovascular training, you can see significant improvement.
Disclaimer: All information presented and written within this article are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you should choose to follow or participate in any workout, program or practice, you do so voluntarily and do not hold Initial Mile and it's founder responsible for any cause of injury or death. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.
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