- EXPLORE FURTHER: According to fitness professionals, how many sit-ups you should manage per age group?
Curious about how robust your heart is compared to others of similar age?
There’s no need to undertake complex tests, such as sprinting on a treadmill at maximum velocity while equipped with various monitors.
Rather than focusing on distance, try running for 12 minutes and see how far you travel. This can be done through brisk walking or light jogging as well.
The official name of this scientific instrument is The Cooper Test, which is intended to assess the amount of oxygen your body consumes during physical activity, referred to as VO2 max.
A high VO2 max suggests that your heart is effectively circulating blood to your body’s cells and muscles, which indicates good overall health of the organ.
Research indicates that individuals who possess a high VO2 max relative to their age are at a reduced risk of dying from cardiovascular diseases compared to those with lower values.
The test was created by American physician Kenneth Cooper in 1968, with the initial purpose of assessing cardiovascular endurance within the U.S. armed forces.
This can be done on a treadmill, a running track, or on any solid and level surface.
You sprint, trot, or briskly walk continuously for 12 minutes and use an app like Strava or Apple Health to monitor the distance you travel in meters.
An outcomes chart posted by the fitness site Very Well Fit discloses the ranges deemed as excellent, above average, average, below average, and poor.
The data is categorized by gender and age up to 50 years old.
Men in their thirties ought to complete a distance of 1.9 kilometers (1.1 miles) when running, whereas women of the same age should aim for about 1.7 kilometers, which is approximately one mile.
If a man can complete 2.6 kilometers, which is equivalent to 1.6 miles, when he’s in his thirties, his VO2 max is deemed ‘excellent’. Similarly, women in this age group who can finish 2.5 kilometers or about one and a half miles also fall into the excellent category for VO2 max.
For those entering middle age, the standard is slightly less demanding. A typical 50-something man should aim to walk nearly a mile, or 1.6 kilometers, within 12 minutes. Should he manage 2.4 kilometers, which equates to a mile and a third, his achievement would be considered 'outstanding.'
For women in their 50s, the typical distance they can walk is around 0.8 miles or 1.3 kilometers. If they manage more than 2.2 kilometers, which is over a mile, they are considered excellent walkers.
Any value falling between 1.1K and 1.6K is seen as inadequate, varying according to different age groups.
| AGE | EXCELLENT | ABOVE AVERAGE | AVERAGE | BELOW AVERAGE | POOR |
|---|---|---|---|---|---|
| Male 20-29 | over 2800 metres | 2400-2800 metres | 2200-2399 metres | 1600-2199 metres | under 1600 metres |
| Females 20-29 | over 2700 metres | 2200-2700 metres | 1800-2199 metres | 1500-1799 metres | under 1500 metres |
| Males 30-39 | over 2700 metres | 2300-2700 metres | 1900-2299 metres | 1500-1999 metres | under 1500 metres |
| Females 30-39 | over 2500 metres | 2000-2500 metres | 1700-1999 metres | 1400-1699 metres | under 1400 metres |
| Males 40-49 | over 2500 metres | 2100-2500 metres | 1700-2099 metres | 1400-1699 metres | under 1400 metres |
| Females 40-49 | over 2300 metres | 1900-2300 metres | 1500-1899 metres | 1200-1499 metres | under 1200 metres |
| Males 50 | over 2400 metres | 2000-2400 metres | 1600-1999 metres | 1300-1599 metres | under 1300 metres |
| Females 50 | over 2200 metres | 1700-2200 metres | 1400-1699 metres | 1100-1399 metres | under 1100 metres |
| Source: Verywell fit |
The test doesn’t incorporate scores for individuals over 50; however, older adults may still utilize it. digital calculator to calculate their VO2 Max score.
Your VO2 Max score isn’t the sole straightforward measure of your health relative to your age.
Experts additionally mention that the count of push-ups one can perform serves as a solid measure of both strength and stamina. Research indicates that this capability may be indicative of life expectancy.
This is due to the fact that the workout targets most of the significant muscle groups across the whole body, encompassing areas such as the legs, abdominals, shoulders, back, and arms.
As per the Mayo Clinic guidelines, young men should strive for 28 push-ups, and women should target 20.
In 10 years, when you reach 45, the Mayo Clinic recommends that women should manage 14 push-ups, whereas men should aim for 16.
For individuals aged 55, the number reduces to 10 push-ups for women and 12 for men.
For the most advanced age category as per the Mayo Clinic, both 65-year-old men and women should manage to perform 10 push ups at a time.
Studies have indicated that elderly individuals capable of standing on one leg for over 10 seconds significantly lower their risk of mortality in the following ten years.
This is due to the fact that a person's capacity for balancing reflects their overall physical strength and capability to avoid stumbling and falling, which is a major cause of death among older individuals.
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