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20m run aerobic fitness test |
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Your safe working load
It's big ask expecting to stay healthy without keeping yourself fit. It’s another big ask expecting to stay healthy by having someone do something to you. Sooner or later you have to do something to yourself.
That something is vigorous aerobic activity. As you become more vigorously physically active, your metabolic health improves - i.e. the major body systems responsible for getting oxygen (and nutrients) into the individual cells of the body, and eliminate the waste products of respiration out of the body, improve their efficiency.
A comprehensive health and fitness checkup
You can do it yourself at home, you can do it under the supervision of your physician at the back of the surgery. You can do it at the gym under the supervision of a fitness practitioner.
A good score for men is 40 laps and for women 38.
If you walk fast you can achieve 30 laps which is not bad. Less than 20 laps and you're not in great shape.
When you can get to 50 laps (men) or 48 laps (women) report back and we'll give you your next assignment! You're exceptionally fit and healthy. We recommend this be the entry level standard for elite force personnel.
Of course, if you're serious about incorporating an assessment of aspects of fitness into a comprehensive health and fitness checkup, you'll need to include tests of strength and flexibility.
THE USUAL WARNING
The 20m run aerobic fitness test is for people who are not at grave risk of cardiac dysfunction.
If you’re in poor physical condition you may wish to have yourself checked out by your physician before doing this test. Most likely your physician will have and electro-cardiogram machine to which they can connect you to.
If your physician notices any life-threatening, cardiac abnormalities, they will probably recommend you go further up the medical feeding chain for more expensive tests. For regular folks who are over weight and under trained, this is by far the safest way to have your risk of cardiac dysfunction assessed.
DOING THE TEST
The first rule is 'go at your own pace'. The test is not a race. That’s what makes it a safe test. Over the years we’ve measured some pretty unfit people, three of whom just fell short of doing 10 laps in five minutes. If you can only walk you’ll probably get just over 20 laps. Over 30 laps and you’re starting to approach what could be reasonable shape. Over 40 laps and I’d say you were in good shape.
At the other extreme we’ve seen two men get to 60 laps and one women get to 55 laps.
For the first few tests, pace yourself, don’t over do it. If you have to stop, STOP! If you’re just running out of puff, slow down, walk or shuffle and then pick up the pace later on. Alternatively you could walk one lap and jog one lap.
On the other hand if you’re completely exhausted and think you may do yourself a serious metabolic injury STOP, don’t resume the activity and go immediately to see your doctor.
20mrun.com a Miller Health program 7 Salvado Place, Stirling (Canberra) ACT 2611 Australia 61 2 6288 7703
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