Once you complete the distance, jot down your time. Start the test by running/jogging/walking, the main goal is to cover 1.5 miles in the fastest time possible. Make sure you don’t put yourself in harm by running in the street, if you do use the sidewalks or trails designed for walking and running. First things first make sure you have a place for the test. This is important that you obtain your weight in kg or you could get an invalid VO2max. So if you’re going to use a track at your local high school, make sure you conduct the test by doing 6 laps.īefore testing, make sure you obtain your weight in KILOGRAMS. If you’re over the age of 45 years old I recommend getting medically cleared before performing the 1.5-mile test.Ĭontraindications for this test: Unconditioned beginners, people who have symptoms of heart disease, and people with known heart disease.Įquipment: A stopwatch (phone) and a track or premeasured 1.5-mile course.ġ.5 Mile on a standard track is very close to 6 laps. The 1.5 miles run test is not recommended for unconditioned beginners. On the other hand, if you’re more advanced I recommend doing this test. Plugin your data into the formula to obtain your VO2max. 
For example, if you completed the test in 12:45 seconds, you need to divide 45s to 60s to get a decimal.
At the end of 1-mile walk, check your walk time (how long it took for you to complete the test) and IMMEDIATELY count your pulse for 10 seconds and multiply it by 6 to get your heart rate in beats per minute. You can check your heart rate by palpating the radial artery (outside of your wrist) and the carotid artery (neck). Walk the 1-mile course at a brisk pace, making sure that your heart rate is above 120 beats per minute. Prior to testing, make sure you obtain your body weight. So if you’re using a football field, it’ll be up and down twice and then back up 40 yards. 
Since running requires a lot of stress on the joints and requires a higher fitness level, the 1-mile walk test is more suitable for clients who are still in the beginning stage of their fitness journey.Įquipment: Stopwatch (phone) and a track or a premeasured 1-mile course.ġ Mile on a standard track is 4 laps. I use the 1-mile walk test for clients who are unable to run. If not, don’t worry this article will help you create your own program.Įvery time I mention these, remember what they stand for. If you’re currently participating in CR Aerobic training, Keep It Up! Your heart needs the exercise to take on all the physiological stress you put it through throughout the day. That is why it’s important to engage in a CR training program.
There are many people out there that are a lot busier than that. Those are just some of the examples of activities of daily living or also known as ADLs.
Activities like: having a full-time job, taking care of your kids (if you have kids), house chores, going to the gym, or hanging out with family and friends. Think about this, when we’re younger, our day is filled with many activities. With the exception of older adults whose muscular fitness is more important. Cardiorespiratory Endurance or CR for short is the most important component of health-related physical fitness.īeing able to sustain longer physical activity throughout the activities of your daily life has a greater impact than being able to lift heavier.įor most, CR is more important than being stronger.
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