Vo₂ MaxOr OpenGey oxygenIs the most widely accepted indicator of Cardioescatory patience. It represents the body's ability to deliver and apply oxygen during sustainable exercises. Vo Max is related to an athletic operation, health, and lively. However, direct measurements must use expensive devices and laboratory conditions.
Enter Cooper Test- How to take the time and evidence for about Vo₂ Max Max without experimental devices.
Hello, I Alexandra Botez from team fitness.com. I have prepared this article carefully to help you understand a 12-minute competition test and Update Your Vo £ Vo₂. And don't worry, my future articles are designed to get you involved, not breath!
What is 12 minute operation test?
Have 12 minutes of cooper test Is a simple, but highly effective way for evaluating person Persecisure of Cardiorescatory and air exercises. The test involves running as far as possible in 12 minutes. All the distances covered during this time is used to assess each of the maximum.
Developed in 1968 by Dr. Kenneth H. CooperDoctors and former Colonel Air Force, this test is initially designed to re-evaluate Air capacity of military staff. Actual practices, very little equipment needs, and high relationship with Vo₂ Max Make it a widely adopted tool in both military and civilization settings.
Dr. Cooper's vision is to create A simple exercise tool, based on evidence For larger population - and more than 50 years later, the test remained gold in the world's impact assessment.
"This test provides a practical way for maximum oxygen access estimates and physical operations." - Cooper Kh, Jama, 1968
Scientific basis of Cooper Test
During a 12-minute test, the person operates at their maximum last pace. This Submaximal-to-maximate attempt Reflections:
- Aerobic Power (Vo₂ Max)
- Patience
- Cardiopulmonary efficiency
- Lactate lactate lactate andximity
- Economic Running (to less extent)
The total run in 12 minutes is a Agent for Aerobic Power system AbilityThe longer distance will reflect the use of oxygen better at times. Although not the main target of the test, it also gives you your understanding Ability to pace over timeWhich is the necessary skills in training and restraining races. Cover over 12 minutes requires the balance of the light of patience, mentally focus, and efficient use of energy.
How to perform a 12-minute test
- Warm for 5-10 minutes with dynamic drills and dynamic drills.
- Start cease to stop time and run continuously for Three minutes At the fastest Rhythm.
- Stop for 12 minutes and up.
- Temple or record A certain distance covered.
- Cool down 5-10 minutes after the test.
- Use appropriate Cooper Vo₂ Max Recipe To assess air capacity.
Rating the test performance test
If you don't want to calculate your vod Max, you can only evaluate your heart's strength based on All distances covered in 12 minutes. The following table gives Standard operation rating For different ages and sex groups, based on the standard of Cooper andals and correct field information.
Use the table below:
- Find your Age and gender group.
- Match it with The distance you have achieved During the test.
- See your rating - bad "bad" that "perfect."
Cooper Test Rankings - Sand
| Day | Excellent | Above | Average | Below average | Poor |
|---|---|---|---|---|---|
| 17-19 | Surplus 3000 m | 2700-3000 m | 2500-2699m | 2300-2499m | South 2300 m |
| 20-29 | Surplus 2800 m | 2400-2800 m | 2200-2399m | 1600-2199m | South 1600 m |
| 30-39 | Surplus 2700 m | 2300-2700 m | 1900-2299m | 1500-1899 m | South 1500 m |
| 40-49 | Surplus 2500 m | 2100-2500 m | 1700-20999 m | 1400-1699 m | South 1400 m |
| 50+ | Surplus 2400 m | 2000-2400 m | 1600-1999 m | 1300-1599 m | South 1300 m |
Cooper Test Rank - Shooting
| Day | Excellent | Above | Average | Below average | Poor |
|---|---|---|---|---|---|
| 17-20 | Surplus 2300 m | 2100-2300 m | 1800-2099 m | 1700-1799 m | South 1700 m |
| 20-29 | Surplus 2700 m | 2200-2700 m | 1800-2199m | 1500-1799 m | South 1500 m |
| 30-39 | Surplus 2500 m | 2000-2500 m | 1700-1999 m | 1400-1699 m | South 1400 m |
| 40-49 | Surplus 2300 m | 1900-2300 m | 1500-1899 m | 1200-1499m | South 1200 m |
| 50+ | Surplus 2200 m | 1700-2200 m | 1400-1699 m | 1100-1399m | South 1100 m |
How to calculate Vo₂ MAX with 12-mim cooper test
Both formulas provide similar results, so use whatever the system you follow with. This is valuable measure for athletes, who like strong, and clinics and neighbors.
Cooper test calculator
If you don't like to do maths themselves, there are many Max Max calculations available on the Internet. Just enter your distance (in meters or miles), and the right tools will provide maximum accurate estimates.
The Vo-Normative Max Max standard by age and gender
Man
| Day | Good | Excellent | Good | Explore | Poor | Hard |
|---|---|---|---|---|---|---|
| 20-29 | ≥66.3 | 59.3-66.2 | 53,7-59.2 | 48.0-53.6 | 41.9-47.9 | ≤41.8 |
| 30-39 | ≥59.8 | 54.5-59.7 | 48.0-54.1 | 42.4-47.9 | 37.4-42.3 | ≤37.3 |
| 40-49 | ≥5.6 | 49.3-55.5 | 43.9-49.2 | 37.8-43.8 | 33.3-37.7 | ≤33.2 |
| 50-59 | ≥50.7 | 43.2-50.6 | 38.2-4.1 | 32.6-38.1 | 28.4-32.5 | ≤28.3 |
Woman
| Day | Good | Excellent | Good | Explore | Poor | Hard |
|---|---|---|---|---|---|---|
| 20-29 | ≥56.0 | 48.3-55.9 | 43.2-48.2 | 37.6-43.1 | 32.0-37.5 | ≤31.9 |
| 30-39 | ≥45.8 | 39.3-45.7 | 34.6-39.2 | 30.2-34.5 | 26.4-30.1 | ≤26.3 |
| 40-49 | ≥41.7 | 36.0-41.6 | 31.1-35.9 | 26.7-31.0 | 23.3-26.6 | ≤23.2 |
| 50-59 | ≥35.9 | 30.2-35.8 | 26,8-30.1 | 23.4-26.7 | 20.6-23.3 | ≤20.5 |
American Sports University (ACSM). ACSM's advice for exercise test and prescriptions, 10 years 2017.
Benefits of Cooper Test
- Scientific Union: High relationship with the MAX test directly
- Expensive: No special laboratory or equipment
- Time - Effective: A 12-minute test, easy to repeat
- Refreshing: Use for individuals, teams, schools, and soldiers
- Tracking progress: Suitable for monitoring improving training updates over time
Limitations of Cooper Test
- Requires maximum effort for accuracy
- Environmental factors (air, wind, height) may affect the results
- Running economy may use rarely results in training or incorrect
- Very little for aging or people who have restrictions together / Movement
- Not helpful for those who cannot run or have muscle injuries
Training consequences
Vo₂ Max is trained. Regularly Aerobic TrainingBe unable High-force distance training (hiit), TimeAnd Steady cardio cardio-Can added V₂ Max by 15-25% In most people.
Cooper test can be used every 6-12 weeks To evaluate the effectiveness effect.
Who should use Cooper Test?
- Athlete: For basic monitoring and progress
- Personal coach and trainer: To assess the team or customer design customer
- Military, fire, law enforcement: As part of the exercises
- General population: For health and health monitoring
Optional for Cooper Test
| Test name | The best for | Require equipment |
|---|---|---|
| 1-mile-mile-mile-mile | Beginners / elderly | Stop clock |
| Beep beep Multistage | Team / athletes | CD / app, cones |
| TRERCER TRERRADMill Protocol | Medical Settings & Laboratory | Treadmill & Lab |
Summary
Have A 12 minute race test Remain one of the correct field methods, simple, and effective in the voise assessment. It bridges the gap between science and access - strengthen someone from athletes to give individuals in health.
Whether you prepare the competition, designing training plans, or improve your health inspection, your service test service The reliable photographs of your air exercises.
Scientific references
- Cooper Kh. (1968). How to evaluate high oxygen evaluation: The relationship between the field test and wheelchair test. Jama. 203 (3), 201-201204. https://doi.org/10.1001/jama.1/jama.1968.031400300330030033003003003300
- Biol 2014 Competition. The accuracy of the Cooper's operational operations for the universal student HTTPS: //pmc.nc.nci.nci.niih.nih.nih.nih/recticles/recticles/recticles/RECTICLES/RECTICLES/RECTICLES/RECTICLES/RECTICLES/RECTICLES/RECTICLES/RECTICLES
- Grant, S. et al. (1995). Comparing the method of high growth oxygen growth. Br J Med, 29 (3), 147-152.
- Noon, V., & Dean, E. (2000). Submaximal exercises: Clinical exercises and interpretations. Physical healing, 80 (8), 782-807.
- Bassett, dr, & Howley, et (2000). Limitations of maximum oxygen and determinants of patience performance. MED Sports Sports Expec, 32 (1), 70-84.
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