![]() It’s important to note that this is a steady jog test and not an all-out sprint effort. This test requires a 1 mile (1.6km) jog either on a flat outdoor area or on a treadmill. VO2 max test (that can be done at home)īear in mind that a true VO2 max can only by discovered in clinical conditions but this is the next best thing. Rank your score using the Cooper Test results chart.ģ.Run or swim as far as possible in the twelve minutes and record the exact distance you've covered.It will help you track the exact distance covered more accurately. This test is best performed on a standard track or in a 25-metre pool. 12-minute Cooper testĪnother popular cardiovascular fitness test is the 12-minute Cooper Test – this can be done running or swimming. 'Testing too regularly can be demotivating, especially if the results don’t come as quickly as you would like, some improvements can take time to be achieved,' cautions Bone. The flip-side of testing too regularly is a one-way ticket to demotivation-town. 'This time gives your body enough time to adapt to training and improve either cardiovascular function or muscular strength/endurance depending on what your goals are and what you are testing.' 'If you're sticking to a regular training programme then you’ll want to be retesting roughly every six to eight weeks,' says Lines. For best practice, try to make it during the same point of your cycle, as well. ![]() To keep the results as accurate as possible, Lines recommends completing the test at the same time of day and after the same type of meal. They can affect how your body responds to different types of exercise and when you might want to schedule in rest days to make the best use of recovery.’ ‘Taking your cycle into account when you’re working out is massively important because fluctuating hormones impact the body’s energy levels.
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