If you are not very fit, your body is not working in the most efficient manner possible. Without exercise your heart (which is a muscle) never gets very strong, and in one heartbeat it pumps less blood to your body than the heart of a person who exercises regularly. Frequently performing cardio exercises also improves the ability of the lungs to deliver oxygen to the blood.
If you want to assess your cardiorespiratory endurance to determine what sort of exercise regimen you should follow, start by determining your VO2max. This number is your maximal oxygen consumption which determines how intensely you are able to exercise and, overall, the capacity of your cardiovascular system.
Begin by performing a 3-minute step test. This can be done easily at home, and while it is not the only way to assess cardio endurance, it's great for beginners and those short on time. You will need a stopwatch, a metronome (download a metronome app for your android phone here), a calculator, and a step, stair, or bench approximately 16 inches from the ground. For women set the metronome to 88 beats per minute, for men 96. Start the stopwatch and beginning stepping up and down with the beat of the metronome for 3 minutes. After that time stop, remain standing, and count your pulse for 15 seconds.
To assess the results of your test, multiply your 15 second pulse count by 4 to find your bpm. Then, for males take 111.33 - (.42 x bpm), for females, 65.81 - (.1847 x bpm) to find your VO2max (maximal oxygen consumption) in ml/kg/min. Finally, use this chart to compare your VO2max to the standards.
The best news is that you can improve this number over time! You may not even want to compare you VO2max to the norms, but rather compare it against yourself after you have maintained an exercise program for a month or two. As you exercise more frequently your VO2max should rise, meaning your cardiorespiratory system is working more efficiently. A more efficient system means less strain on your heart and lungs which can significantly prolong your life by decreasing the chance of illnesses such as cardiovascular disease. Every day counts, there will never be a better time to invest in your health and future than today!
If you want to assess your cardiorespiratory endurance to determine what sort of exercise regimen you should follow, start by determining your VO2max. This number is your maximal oxygen consumption which determines how intensely you are able to exercise and, overall, the capacity of your cardiovascular system.
Begin by performing a 3-minute step test. This can be done easily at home, and while it is not the only way to assess cardio endurance, it's great for beginners and those short on time. You will need a stopwatch, a metronome (download a metronome app for your android phone here), a calculator, and a step, stair, or bench approximately 16 inches from the ground. For women set the metronome to 88 beats per minute, for men 96. Start the stopwatch and beginning stepping up and down with the beat of the metronome for 3 minutes. After that time stop, remain standing, and count your pulse for 15 seconds.
To assess the results of your test, multiply your 15 second pulse count by 4 to find your bpm. Then, for males take 111.33 - (.42 x bpm), for females, 65.81 - (.1847 x bpm) to find your VO2max (maximal oxygen consumption) in ml/kg/min. Finally, use this chart to compare your VO2max to the standards.
The best news is that you can improve this number over time! You may not even want to compare you VO2max to the norms, but rather compare it against yourself after you have maintained an exercise program for a month or two. As you exercise more frequently your VO2max should rise, meaning your cardiorespiratory system is working more efficiently. A more efficient system means less strain on your heart and lungs which can significantly prolong your life by decreasing the chance of illnesses such as cardiovascular disease. Every day counts, there will never be a better time to invest in your health and future than today!