No matter where you're at in your warrior journey, it's imperative to know your current level of fitness to maintain efficient training and prevent plateauing. The 12 Minute Run Test can help you measure your cardio endurance and keep you on track.
When we watch some of our favorite anime heroes on the screen, it’s typically easy for us to see when they have “powered up”. This is commonly portrayed by muscles getting bigger, warriors moving faster or for my Dragon Ball fans, hair changing color with glowing electricity around the body. In our own human reality, it’s fairly simple to track progression when lifting weights; If you can lift heavier weight, you’re getting stronger or if you see more muscle on your body, you’re improving muscular aesthetics.
Unlike lifting weights, we can’t physically see our heart and lungs progress and transform such as seeing muscles grow on the body. However, we can measure the performance of our lungs and heart to track progress. With the 12 minute walk/run test, we can measure our VO2max; the maximum amount of oxygen we consume during exercise which in other words mean, measure the progression of our cardiovascular system. Below is how you can complete the 12 minute walk/run test to measure your cardio endurance.
What is the 12 minute walk/run test
The 12 minute walk/run test was created by Dr. Ken Cooper of the Aerobics Institute in Dallas, Texas. This test requires the individual to cover as much distance as possible in 12 minutes either through walking, running or a combination of both.
Contraindications
This test should not be performed by those with symptoms of heart disease, or risk factors for heart disease.
Protocol
· Find a flat surface that will allow you to run or walk for 12 continuous minutes. Ideally, this should be completed on a standard 400 meter track.
· Begin your distance tracker and timer.
· Run or walk as far as you can in 12 minutes.
· Upon finishing 12 minutes of walking, running or a combination, stop your tracker and timer.
· Record your finishing distance in meters.
*Note: Distance must be expressed in meters. 1 mile = 1609 meters
VO2max Calculations
VO2max (mL.kg-1.min-1) = (distance in meters - 504.9)/44.73
Example:
Individual covers 1.5 miles in 12 minutes
Convert miles to meters: 1.5 miles x 1609 meters = 2,413.5 meters
VO2max (mL.kg-1.min-1) = (2,413.5 meters - 504.9)/44.73
VO2max (mL.kg-1.min-1) = 42 mL./kg./min
Based on the calculated results, this individual has a VO2max of 42 ml../kg./min. This means that this warrior's body uses 42 milliliters of oxygen per kilogram of bodyweight per minute.
Disclaimer: All information presented and written within this article are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you should choose to follow or participate in any workout, program or practice, you do so voluntarily and do not hold Initial Mile and it's founder responsible for any cause of injury or death. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.
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