12-Minute Cooper Treadmill VO2max Fitness Test
12-Minute Cooper Treadmill VO2max Fitness Test
12-Minute Cooper Treadmill VO2max Fitness Test
The Cooper Test was designed by Dr. Kenneth H. Cooper. The distance you are capable of running in a 12-minute period can be used to calculate your VO2max using a scientific formula.
VO2max is the maximum amount of oxygen your body is capable of using during exercise (maximum oxygen uptake); it is an excellent predictor of health and longevity. Simply put the greater your VO2max, the more oxygen your body can consume and the more effectively your body can use that oxygen to make energy.
All Cause Mortality Risk Factors
12-Minute Cooper Treadmill VO2max Fitness Test
12-Minute Cooper Treadmill VO2max Fitness Test
Being a smoker increases our risk of all cause mortality by 40%
High blood pressure increases our risk of all cause mortality by 20%
Type II Diabetes increases our risk of all cause mortality by 25%
Sarcopenia (age related muscle loss) increases our risk for all cause mortality by 60%
Having a cardiorespiratory fitness level above the 50th percentile for your age and your gender, decreases your risk of all cause mortality by 200%
Von Ardenne Multi-Step Oxygen Therapy
12-Minute Cooper Treadmill VO2max Fitness Test
Von Ardenne Multi-Step Oxygen Therapy
Coming Soon...
If Cardiorespiratory Exercise was a Prescription...
ZONE 2 - Aerobic Endurance
ZONE 2 - Aerobic Endurance
ZONE 2 - Aerobic Endurance
Low Intensity
This level allows for long distance steady state exercise; breathing is comfortable and talking is still possible.
Target Heart Rate: 60% - 70%
Frequency
3-4 sessions per week
Duration
45-90 minutes per session
Training in this zone will help to ensure your cells learn to utilize lactate as an energy source and remain capable of burning body fat. This is extremely important when it comes to preventing metabolic disease.
Training in this zone will help to ensure that glucose does not become our preferred source of fuel.
This form of training is best done on a stationary bike.
ZONE 3 - Tempo Training
ZONE 2 - Aerobic Endurance
ZONE 2 - Aerobic Endurance
Moderate Intensity
This level corresponds with a fast pace and increased blood flow; talking should be difficult.
Target Heart Rate: 70% - 80%
Frequency
1-2 sessions per week
How to Complete
10 minute intervals
Rest 2 minutes
Repeat 2 more times
ZONE 4/5 - Speed Training
ZONE 2 - Aerobic Endurance
ZONE 4/5 - Speed Training
High Intensity
This level allows us to build power in our muscles and will result in a rapid increase in lactic acid levels; breathing is difficult.
Target Heart Rate: 80% - 100%
Frequency
1 session per week
How to Complete
30-60 second sprint
Rest 30-60 seconds
Repeat 4 more times
Rest 3-5 minutes
30-60 second sprint
Rest 30-60 seconds
Repeat 4 more times
Training in this zone will help to protect your Type IIa muscle fibers as you age. These muscle fibers contribute to metabolic efficiency. The loss of our Type IIa muscle fibers contributes to age related metabolic dysfunction, increased risk of fall and poor body composition.