Aerobic Fitness Tests

Aerobic fitness or endurance can be assessed using one of several tests. Most of the tests estimate oxygen consumption (abbreviated as VO ₂max), which is the physiological measure of aerobic fitness. Your physician may have you do a treadmill stress test, which provides an accurate baseline for aerobic fitness. Otherwise, test yourself to establish your baseline. Select a test that reflects the activity you currently do or plan to do; for example, if you intend to start a cycling program, measure your baseline fitness using a bicycle test. You can choose from some of the easiest, most common field tests for a variety of activities, descriptions of which follow.

Immediately before a test, warm up with some gentle activities that raise your heart rate and make you feel limber. Walking in place for a few minutes or cycling without resistance is a good way to loosen up your legs. If you are going to do the swimming test, stretch your shoulders and trunk using some easy shoulder circles and trunk bends and twists. For any of the tests, you have to make a good effort for the results to be meaningful.

Figure 1.1 - Taking radial pulse.

You also need to know how to take your pulse for several of the tests. If you have never taken your heart rate, it is easiest to take using the pulse at your wrist (radial pulse). The best way to take your pulse is to use the index and middle fingers of the opposite hand (see figure 1.1). Do not use your thumb —it has its own pulse and will give you an erroneous count. The pulse is located between two tendons of the wrist, at the base of your thumb. Using a gentle pressure, you should be able to feel the pulse. I suggest practicing several times before performing an exercise test.

Walking Test

Cycling Test

Swimming Test

Refining Your Aerobic Goal