Bradley Simpson

There are many ways you can measure your aerobic or ‘general’ fitness.

I have done quite a few personally and they all offer unique pieces of information. For example:

A VO2Max test is very accurate, yet expensive. I would consider this the ‘gold standard’

A lactate threshold test is also informative, but there is something about being pricked on the end of your finger every minute or so that is just not cool.

A beep test is one we probably all remember from college. If you know someone with the equipment this is quite easy to run.

You could physically test yourself, for example running over a set distance or time like 5/10km or the Coopers 12min test. These are relatively cheap and easy options, but dependent on things like environmental conditions.

So what is the easiest option? Relative to the effort, intrusiveness, quality of information, and cost, by far the best way to measure your aerobic fitness is by taking your Resting Heart Rate (RHR).

You can find your pulse in numerous sites around your body. I think the easiest is in your neck, just next to your ‘Adam’s Apple’. Use your index and middle fingers to take the pulse.

The best time to do this is as soon as you wake up in the morning. The easiest way is to find your pulse and look at your bed clock. When it changes a minute start counting and stop when it changes again.

Now assuming you did not do an incredibly hard physical training session the day previous, you are not taking any drugs, and are otherwise healthy then this is your RHR. For even more accurate results take it every morning this week and average it out.

People with high levels of aerobic fitness have a lower RHR. For example Miguel Indurain‘s RHR was less than 30 apparently (I read it on Wikipedia so it must be true!).

I recommend taking your RHR every 6 months or so to track you general fitness level.

This entry was posted on July 17, 2007 at 7:01 pm and is filed under Exercise, Fitness, Health, Nutrition, Weight Loss. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.