Refining Your Aerobic Goal

The various test results will give you either a fitness classification, such as “fair”, “or an estimate of oxygen consumption, which is the physiological measure. If the results are given as an estimate of oxygen consumption, you can convert the estimate to a fitness category. Use this baseline measure to refine your goals.

For example, if you use the walking test and find that your fitness level is in the “fair” category, then your long-term goal might be to advance your cardiovascular fitness to the next category, “good”. Your short-term goal might be to decrease your walking time for the mile walk by 30 seconds within 2 months. This sort of goal is very specific, and you will be able to see if you are making progress. I suggest that you also include a subjective evaluation —how you feel at the end of the mile test, in terms of both fatigue and symptoms. Sometimes it takes longer to reach the measurable goals for time, but you may find that your perception of fatigue or pain has lessened.

As I suggested, testing can be as simple or complex as you wish, so you can alter the tests to match your needs or capabilities. For walking, you can measure how many blocks you can cover in a specified time (total time should be at least 5 minutes) or how long it takes you to walk around your block. If you are cycling outdoors, see how far you can cycle in a given time, or perhaps how long it takes you to ride to a predetermined destination. A similar test works for swimming —find out how many laps you can swim without stopping. Whether you use an established test or one of your own, write it down and use the baseline measure to evaluate your progress.

I am a jogger and time myself on a course around the neighborhood to keep track of my cardiovascular fitness. I do not time myself every day, which can be especially discouraging if stiffness or other problems are flaring up, but I try to time myself every few months. I encourage you to do the same. As with goals, you may be less likely to forget reevaluating yourself if you determine a day and write it into your plan ahead of time.