|
Measuring your fitness level regularly is one way to find out if you're making progress. Most fitness centers have trained staff who can evaluate your body composition, muscular strength and endurance, flexibility, and cardiovascular endurance, but it can be pricey. If you don’t have access to all the toys and tools of your gym, don’t panic. You have everything you need to measure your fitness level in your own house! This 1-Mile Walking Test measures your aerobic (cardiovascular) fitness level based on how quickly you are able to walk a mile at a submaximal (moderate) exercise intensity. Equipment Needed: Comfortable clothing and sturdy walking or running shoes; a stopwatch or a clock with a second hand; a flat one-mile walking surface, such as a standard quarter-mile track (four laps equals one mile) or a flat road where you've measured the one-mile distance with your car's odometer. Goal: Walk one mile as quickly as possible. Execution: We suggest that you DO NOT attempt this test until you are routinely walking for 15 to 20 minutes several times per week. Do not perform this test on a treadmill, as it will skew your results. Warm up by walking slowly for 3-5 minutes. When you are ready to begin, start the clock and begin walking as fast as you can while maintaining a steady pace. You can slow down and speed up as you wish, but the goal is to complete the mile as quickly as possible. Stop your watch or check your time at the end of the mile to the nearest second. When finished, keep walking for a few minutes to cool down. Follow up with a few stretches. Scoring: Here are the age-adjusted standards (listed in minutes and seconds) for men and women, which are based on information collected from the Cooper Institute, American Council on Exercise and other sources. Ratings for Men, Based on Age
Ratings for Women, Based on Age
Maybe you’ll find that you’re doing really well. But even if you weren't able to register on the chart, that's OK. Everyone starts somewhere! Just try to improve gradually over time from where you started. Remember, you are looking for improvement in yourself, regardless of what a chart says or how well someone else does. How to improve: To improve your scores on this test, develop a regular cardio (aerobic) exercise routine and stick to it. Increase your intensity and duration gradually and you'll boost your endurance over time. Use the SparkPeople resources below for more tips to improve your aerobic fitness. This will build a good aerobic base and over time, your heart will become more efficient which means that it will be able to do the same amount of work without working as hard. If your exercise of choice is walking, think about incorporating a little bit of higher intensity intervals, such as hills or light jogging. How to know its working: When you're done testing, you can track your results on SparkPeople to keep track of your progress! Over time, you should be able to walk faster without getting as tired. Retest yourself at least twice a year. This test is a great tool to see how you are doing. If you don’t score as well as you like, just remember to focus on improving your own scores periodically. As long as you are improving, your fitness plan is working. If you find you aren’t making the progress that you feel you should be seeing, it may be time to change your workout routine. Sources: American Council on Exercise. 2003. ACE Personal Trainer Manual, Third Edition. San Diego: American Council on Exercise. Fitness Testing, ExRx.net One-Mile Fitness Calculator, American Heart Association One Mile Timed Walk, Real Simple One Mile Walk Test, Sunflower Wellness |
|
SparkPeople advertisers help keep the site free! Learn more
Fitness Articles › SparkPeople WorkoutsThe 1-Mile Walking TestA DIY Fitness Assessment-- By Jason Anderson and Nicole Nichols, Certified Personal TrainersSparkPeople advertisers help keep the site free! Learn more
 You will earn 3 SparkPoints
Page 1 of 1
Return to main fitness page »
Related Content
Stay in Touch With SparkPeople
About The Author
Jason Anderson
Jason loves to see people realize the benefits of a healthy, active lifestyle. He is a certified personal trainer and enjoys running races--from 5Ks to 50K ultramarathons. See all of Jason's articles. 
|
SPARKPEOPLE OFFER:
Summer produce is overflowing--and cheap! Whether you grow it or buy it, it's easy to preserve your food so that you can save money and eat better long after the harvest is over.
Read More
Get a personalized diet and fitness plan, great newsletters, post to our message boards, and even your own personal SparkPage!
Join Now For Free!
Join Now For Free!
Member Comments
I also do cardio water aerobics and strength training, 5 days a week.
Three years ago I was 335 lbs. Today I am 143.6 lbs. Walking daily keeps me limber and in shape. - 3/3/2013 9:02:58 PM
Then, I noticed the women's chart...and saw I was "average." So, at 5'1, I am average, but a six foot tall woman, walking the mile in the same amount of time, would be just as fit as I am? I doubt that very much! I'd be moving twice as fast as she would be!
(These charts seem a bit flawed.) - 3/3/2013 2:37:22 PM
There is a BIG difference bettween someone who is 5"8' with long legs and me! - 3/3/2013 2:31:46 PM
I especially appreciated the picture of the senior citizen. We are a nation filled with baby boomers, with more to come, and I don't see enough information or research on this age group. Really, its the baby boomers that started the fitness craze - and has kept it going. I hear 20-somethings and 30-somethings talking in the gym about jogging with their parent(s). There's even a 50-something man who comes in regularly with his 20-something daughter for spin class.
Thanks for a great article! - 3/3/2013 6:00:21 AM
- 3/3/2013 4:25:04 AM