While continuing a consistent walking routine has linked to improved fitness level, that doesn’t mean one can achieve that in only one way. Some people set their walking routine by keep walking for certain minutes while others may count steps or track distances. Whatever way you set your walking program to do, consider tracking the progress you have been doing through walking will certainly aid you appreciate the progressions you are making. The Rockport 1-mile walking test is just one of the ways to do this.
The Rockport mile test
The Rockport 1-mile walking test is a common aerobic fitness test which is used to determine the maximum volume of oxygen (VO2) your body uptake when you do intense or speedy walk for one mile. According to Jeanette DePatie, a fitness trainer, this test is one of the safest and simplest ways to track progress in maximum VO2 uptake on a continuous basis.
One advantage of this test is good healthy individuals can do it on their own, without seeing a personal trainer or a doctor. It’s inexpensive, needs no equipment and easy to self-administered. Though, experts recommend taking clearance first from your doctor before doing this test if you have prior health issues like diabetes, heart disease and COPD or you have been inactive for long but about to start a walking routine.
The test procedure
To perform the Rockport walk mile test, first wear suitable walking gear, wear a heart-rate monitor, bring a stop watch, and decide a right track with a mile post to walk on. Once you are warmed up by five to ten minutes gentle walking, start your stopwatch and immediately start walking. Walk as fast as you can till you reach your one mile post.
Note down how much time you have taken to complete one mile from your stopwatch reading and at the same time measure your heart rate from the heart-rate monitor. Alternatively, if you do not possess a heart-rate monitor, just count your pulse for fifteen minutes and then multiply that by four to get your heart rate.
These numbers are required because the Rockport test analyze the time you have taken, your heart rate after completion of your walk, your gender, age and your weight to calculate your maximum VO2. Once you get all the data, you can use a Rockport test online calculator and use all your data in to determine your score.
What the test result says and how to improve
The Rockport walk test results come with ratings, from upper score of “superior” to lowest score “very poor”. Elite and professional athletes are likely to fall into “superior” group. People who maintain a moderate workout routine may fall into “excellent” or “good” category and those who haven’t exercised much or not at all may grouped into “fair” or “poor”.
Once you get your Rockport test result, you may want to improve your score. You can improve your aerobic fitness overtime if you do exercise consistently, says Len Lopez, the writer of “The 10 Biggest Workout Mistakes”.
