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Estimate your VO2 max with the Rockport Walking Test—the easiest way for beginners to measure cardio fitness! This 1-mile walk is simple: warm up, walk at your best pace, and take your pulse. Follow along for a warm-up (light walking, leg swings, stretches), power walking tips (arm swing, push-off), and pulse measurement. It’s easier than you think! Improving your score can lower your risk of premature death by 13%. Full guide: https://www.whyiexercise.com/rockport... Get the tools that give you the health benefits you need from the lifestyle you enjoy! Calculate your top fitness metrics (VO2 max, Waist-Hip Ratio, BMI, Waist-Height Ratio) all in one place using this free e-book! https://whyiexercise.mykajabi.com/fit... ============================ Connect with us! ============================ ➡️Facebook: whyiexercise.com ➡️IG: @robcowellpt ➡️Pinterest @whyiexercise ⏰ TIMECODES ⏰ 0:00 Advantages of the Rockport Test 0:25 Power walking 1:08 Take your pulse & plan your route 1:39 Warm-up 2:01 Taking the test 2:29 Age group scoring charts 3:22 Rockport test alternatives 3:47 Improving your fitness #vo2 max #exercise #fitness References: 1) Kline GM, Porcari JP, Hintermeister R, Freedson PS, Ward A, McCarron RF, Ross J, Rippe JM. Estimation of VO2max from a one-mile track walk, gender, age, and body weight. Med Sci Sports Exerc. 1987 Jun;19(3):253-9. PMID: 3600239. 2) Mandsager K, Harb S, Cremer P, Phelan D, Nissen SE, Jaber W. Association of Cardiorespiratory Fitness With Long-term Mortality Among Adults Undergoing Exercise Treadmill Testing. JAMA Netw Open. 2018 Oct 5;1(6):e183605. doi: 10.1001/jamanetworkopen.2018.3605. PMID: 30646252; PMCID: PMC6324439. 3) Dolgener FA, Hensley LD, Marsh JJ, Fjelstul JK. Validation of the Rockport Fitness Walking Test in college males and females. Res Q Exerc Sport. 1994 Jun;65(2):152-8. doi: 10.1080/02701367.1994.10607610. PMID: 8047707. 4) Fenstermaker KL, Plowman SA, Looney MA. Validation of the Rockport Fitness Walking Test in females 65 years and older. Res Q Exerc Sport. 1992 Sep;63(3):322-7. doi: 10.1080/02701367.1992.10608749. PMID: 1513964. 5) McSwegin, P.J., Plowman, S.A., Wolff, G.M., & Guttenberg, G.L. (1998). The Validity of a One-Mile Walk Test for High School Age Individuals. Measurement in Physical Education and Exercise Science, 2, 47-63. 6) Arizona State University, Healthy Lifestyles Research Center, Compendium of Physical Activities, https://sites.google.com/site/compend... 7) Rospo G, Valsecchi V, Bonomi AG, Thomassen IW, van Dantzig S, La Torre A, Sartor F. Cardiorespiratory Improvements Achieved by American College of Sports Medicine's Exercise Prescription Implemented on a Mobile App. JMIR Mhealth Uhealth. 2016 Jun 23;4(2):e77. doi: 10.2196/mhealth.5518. PMID: 27339153; PMCID: PMC4937178.