- The one-mile walk is a safe test for healthy people to estimate peak aerobic capacity without a maximal effort. This test requires.
- A stop watch
- A track or accurately mesaured one mile course
- A heart rate meter or other means for taking an accurate heart rate at end of test
- Complete the PAR-Q screening form: PAR-Q Form
- Instruct the test subject to walk the one-mile course as quickly as possible without undue strain. No running allowed. Walk at a brisk, steady pace.
- Upon completing the one-mile walk immediately check the heart rate using a heart rate meter, a stethoscope, or by taking a pulse. If taking a pulse, start within 5 seconds of completing the walk. Take the pulse and record it as beats a minute.
- Record final heart rate. Record the time to complete the walk to the nearest second. Compute peak aerobic capacity.
Aerobic Capacity Norms (MET) Tables
Male
| Rating |
Age |
|
20-29 |
30-39 |
40-49 |
50-59 |
60-69 |
| Excel |
14.9+ |
14.5 |
14.0 |
12.6 |
111.7 |
| Good |
13.5 |
12.6 |
12.6 |
11.3 |
10.3 |
| Average |
12.2 |
11.7 |
11.3 |
10.3 |
9.4 |
| Low |
10.8 |
10.3 |
9.9 |
9.0 |
8.1 |
| High risk |
<10.8 |
<10.3 |
<9.9 |
<9.0 |
<8.1 |
Female
| Rating |
Age |
|
20-29 |
30-39 |
40-49 |
50-59 |
60-69 |
| Excel |
12.6 |
11.7 |
11.3 |
9.9 |
9.4 |
| Good |
11.3 |
10.3 |
9.9 |
9.0 |
8.1 |
| Average |
10.3 |
9.4 |
9.0 |
8.1 |
7.2 |
| Low |
9.0 |
8.5 |
8.1 |
7.2 |
6.3 |
| High risk |
<9.0 |
<8.5 |
<8.1 |
<7.2 |
<6.3 |
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