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Women
Age / Years
Very low
20-24
< 27
25-29
< 26
30-34
< 25
35-39
< 24
40-44
< 22
45-49
< 21
50-54
< 19
55-59
< 18
60-65
< 16
The classification is based on a literature review of 62 studies where VO
jects in the USA, Canada and 7 European countries. Reference: Shvartz E, Reibold RC. Aerobic fitness norms for males
and females aged 6 to 75 years: a review. Aviat Space Environ Med; 61:3-11, 1990.
VO
2MAX
A clear link exists between maximal oxygen consumption (VO2
gen delivery to tissues is dependent on lung and heart function. VO2
is the maximal rate at which oxygen can be used by the body during maximal exercise; it is related directly to the maximal
capacity of the heart to deliver blood to the muscles. VO2
exercise tests, submaximal exercise tests, Polar Fitness Test). VO2
good predictor of performance capability in endurance events such as distance running, cycling, cross-country skiing, and
swimming.
VO2
can be expressed either as milliliters per minute (ml/min = ml ■ min-1) or this value can be divided by the person's
max
body weight in kilograms (ml/kg/min = ml ■ kg-1■ min-1).
ORTHOSTATIC TEST
Orthostatic test is a generally used tool for monitoring the balance between training and recovery. It is based on the training-
induced changes in the function of your autonomic nervous system. Orthostatic test results are affected by several external
factors, such as mental stress, sleep, latent illness, environmental changes (temperature, altitude), and others. Long term
follow-up helps you to optimize your training and prevent overtraining.
Orthostatic test is based on the measurement of heart rate and heart rate variability. Changes in heart rate and heart rate vari-
ability reflect the changes in autonomic regulation of the cardiovascular system. During the test HRrest, HRstand and
HRpeak are measured. Heart rate and heart rate variability measured during orthostatic test are good indicators of dis-
turbances in the autonomic nervous system, for example fatigue or overtraining. However, heart rate responses to fatigue
and overtraining are always individual, and require longer term follow-up.
BEFORE THE TEST
When you perform the test for the first time, six baseline tests should be conducted over a period of two weeks to determine
your personal baseline value. These baseline measurements should be taken during two typical basic training weeks, not
Low
Fair
27-31
32-36
26-30
31-35
25-29
30-33
24-27
28-31
22-25
26-29
21-23
24-27
19-22
23-25
18-20
21-23
16-18
19-21
max
Moderate
Good
37-41
42-46
36-40
41-44
34-37
38-42
32-35
36-40
30-33
34-37
28-31
32-35
26-29
30-32
24-27
28-30
22-24
25-27
was measured directly in healthy adult sub-
2max
) of the body and cardiorespiratory fitness because oxy-
max
(maximal oxygen uptake, maximal aerobic power)
max
can be measured or predicted by fitness tests (e.g. maximal
is a good index of cardiorespiratory fitness and a
max
41
Very good
Elite
47-51
> 51
45-49
> 49
43-46
> 46
41-44
> 44
38-41
> 41
36-38
> 38
33-36
> 36
31-33
> 33
28-30
> 30
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