Rockport Walking Test: Find Your VO2 Max with a Simple 1-Mile Walk

Estimate your VO2 max with the Rockport Walking Test—the easiest way for beginners to measure cardio fitness! This 1-mile walk is simple: warm up, walk at your best pace, and take your pulse. Follow along for a warm-up (light walking, leg swings, stretches), power walking tips (arm swing, push-off), and pulse measurement. It’s easier than you think! Improving your score can lower your risk of premature death by 13%. Full guide:

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⏰ TIMECODES ⏰

0:00 Advantages of the Rockport Test
0:25 Power walking
1:08 Take your pulse & plan your route
1:39 Warm-up
2:01 Taking the test
2:29 Age group scoring charts
3:22 Rockport test alternatives
3:47 Improving your fitness

#vo2 max #exercise #fitness

References:

1) Kline GM, Porcari JP, Hintermeister R, Freedson PS, Ward A, McCarron RF, Ross J, Rippe JM. Estimation of VO2max from a one-mile track walk, gender, age, and body weight. Med Sci Sports Exerc. 1987 Jun;19(3):253-9. PMID: 3600239.

2) Mandsager K, Harb S, Cremer P, Phelan D, Nissen SE, Jaber W. Association of Cardiorespiratory Fitness With Long-term Mortality Among Adults Undergoing Exercise Treadmill Testing. JAMA Netw Open. 2018 Oct 5;1(6):e183605. doi: 10.1001/jamanetworkopen.2018.3605. PMID: 30646252; PMCID: PMC6324439.

3) Dolgener FA, Hensley LD, Marsh JJ, Fjelstul JK. Validation of the Rockport Fitness Walking Test in college males and females. Res Q Exerc Sport. 1994 Jun;65(2):152-8. doi: 10.1080/02701367.1994.10607610. PMID: 8047707.

4) Fenstermaker KL, Plowman SA, Looney MA. Validation of the Rockport Fitness Walking Test in females 65 years and older. Res Q Exerc Sport. 1992 Sep;63(3):322-7. doi: 10.1080/02701367.1992.10608749. PMID: 1513964.

5) McSwegin, P.J., Plowman, S.A., Wolff, G.M., & Guttenberg, G.L. (1998). The Validity of a One-Mile Walk Test for High School Age Individuals. Measurement in Physical Education and Exercise Science, 2, 47-63.

6) Arizona State University, Healthy Lifestyles Research Center, Compendium of Physical Activities, https://sites.google.com/site/compend...

7) Rospo G, Valsecchi V, Bonomi AG, Thomassen IW, van Dantzig S, La Torre A, Sartor F. Cardiorespiratory Improvements Achieved by American College of Sports Medicine's Exercise Prescription Implemented on a Mobile App. JMIR Mhealth Uhealth. 2016 Jun 23;4(2):e77. doi: 10.2196/mhealth.5518. PMID: 27339153; PMCID: PMC4937178.