- Carry out full safety check regarding suitability for aerobic testing.
- Select appropriate cardiovascular exercise and equipment, based on preferred type or training.
- Start at a very easy pace or workload. Gradually increase workload every one to two minutes by no more than 10%.
- Once you have reached 'comfortable pace', stop increasing the workload. Use the following indicators to determine whether comfortable pace has been reached:
- Breathing - Look for transition from nose breathing to mouth breathing.
- Talk test - You should be able to answer questions with 'sentence' answers. One-word answers indicate pace is to fast. Paragraph or 'essay' Answers indicate pace is too slow.
- Heart rate - Heart rate should be about 70% of maximum heart rate for a fit person and a little less for a de conditioned person.
- Self response - You should feel comfortable at this pace and feel you could continue for longer. This can be anything from five min's for a very De conditioned person to two hours plus for an elite athlete.
- If the workload goes above comfortable pace, then reduce it.
- When you are confident you have reached 'comfortable pace; maintain this workload for four minutes. Measure heart rate after 3 min 30 sec, 3 min 45 sec and 4 min and find the average.
- Record heart rate, workload and your perceived feelings of exertion.
Aims
- In conjunction with the comfortable pace test and/or the maximum heart rate test to determine anaerobic threshold.
- To establish a more accurate baseline for measuring improvement.
- To measure aerobic threshold
- To establish a baseline for measuring improvement
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