Im 67, my Fitbit has me at 55 vo2max, and 50 RHR. I can average 4.3 on treadmill for 8 miles. Average 4.5 for 4 miles, and can maintain 5.1 for 30 second intervals. Would be better, but I'm missing a significant part of my shoulder blade.
A treadmill or high school track would work. Otherwise, you could take the 3-Minute Step Test for now ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-jvSnWWGtMvk.html It's a good alternative, though you will need a 12-inch step. Maybe when you're away from home some time in the future, you'll come across a good spot to use for the Rockport test.
I am 25 years I workout 5 days a week I only do cardio, and still my Apple Watch shows that I have 25.6-28 VO2 max. I will try this method and compare it.
@@F9o0Mostly train at low intensity(Zone 2 cardio): you are able to talk while training or you can maintain breathing through your nose. Here is a video explaining how to increase vo2 max ru-vid.comIhEuefiLAso?si=pKdZh6MoEdfkxHMc
Sorry I missed your comment a while back. I hope you will see this! The fact that you are exercising consistently already lowers your risk, so that's a good start. Some people may have difficulty getting results from cardio training for a number of reasons, including nutrition, sleep quality, stress, body weight and genetics. For more details, visit this article: www.whyiexercise.com/low-Vo2-max.html Generally speaking, moderate intensity cardio should have a significant effect on VO2 max after a 4-month consistent period of training, while interval training and vigorous exercise can give you a notable boost within 6-12 weeks. If you need to increase the intensity of your training, do it gradually so your body has time to adapt. Finally, if you are having any pain or discomfort with exercise, please check with your health care provider.
