Frequently Asked Questions
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Q: Are VO2 Max tests for all ages?
A: Yes, I’ve had people from a wide age range come in for VO2 max tests. Here are some important considerations before you attempt a VO2 max test: Do you have a heart condition? If you have a heart condition, it would be best to consult with your doctor before doing a test that will involve pushing your cardiorespiratory system to its limit. When is the last time you exercised or did something active? If you’ve never been active, lead a sedentary lifestyle, are overweight, and haven’t had a check up in several years, it might be a good idea to visit your doctor and mention that you are interested in doing a VO2 max test. You also might want to prepare by getting in the habit of regular brisk walks for several weeks at the very least, so that you are not coming in for a maximal effort with no prior exercise history and a completely sedentary lifestyle. If you have no serious heart conditions and engage in some activity on a regular basis, you are a welcome candidate for a VO2 max test. Your heart rate will be monitored, you’ll be in a controlled environment, and you’ll be under supervision for the entire session. Q: What is measured during the Resting Metabolic Rate test and VO2 max test? A: During the RMR test, you’ll be wearing a heart rate monitor chest strap and the VO2 Master Analyzer. The VO2 Master Analyzer measures gas exchange, specifically oxygen consumption. It also measures changes in temperature and humidity, respiratory rate, and tidal volume (the amount of air you take in per breath). Unlike some other metabolic analysis devices, it does not measure carbon dioxide. Based on all of the data recorded by the VO2 Master Analyzer and the heart rate monitor, the VO2 Master Analyzer software will calculate your Resting Metabolic Rate (the amount of calories you need to maintain your weight). Your current height and weight will factor in to the calculation. Your RMR report will also include your Heart Rate Variability during the test. During the VO2 Max test you’ll be wearing a heart rate monitor (chest strap) and the VO2 Master Analyzer. The maximal metrics that you will receive in your report include: The highest stage of power output (bike, or air bike) or running speed (treadmill) that you achieved during the test; your VO2 max; your maximum heart rate reached during the test; your Ventilation (measured in L/min); your Tidal Volume (this is your maximum volume of air inhaled in one breath, measured in Litres); and your Respiratory Frequency (measured in breaths per minute). The VO2 max test includes a 5 minute warm-up, an 8-12 minute graded test period, and a 5 minute cooldown. The 8-12 minute test period is made up of 1 minute steps that progressively increase in intensity until you’ve reached your limit. Your specific protocol will be established before you begin your test. Your starting intensity and the increase in intensity per step will be determined based on your current fitness level. Our goal is create a protocol for you that will get you to your maximum output within 8-12 steps. Q: How long does the Resting Metabolic Rate test take? A: The RMR test takes 15 minutes. It includes a 5 minute settle-in period and a 10 minute testing period. We allot 45 minutes for this test to include setup and discussion. Q: How long does the VO2 max test take? A: The VO2 max test takes roughly 20 minutes. There is a 5 minute warmup, 8-12 minute test period, and a 5 minute cooldown. We allot 45 minutes for this test to include set up and discussion. Q: How long does the combined RMR and VO2 max test take? A: This will be a combination of the 15 minute RMR test and the 20 minute VO2 max test. That is roughly 35 minutes total for the tests. We allot 1 hour to include setup, transition between tests, and discussion. |
Q: What equipment will I be using for the VO2 Max test?
A: You will fill out a questionnaire prior to your test that will ask what type of exercise equipment you prefer to use. Your options include: Treadmill, Smart Bike, Air Bike, Recumbent Bike. If you do not have a preference, we will decide which type of equipment will be appropriate for your test when you arrive. Q: What is a good timeframe between my first VO2 Max test and a retest? A: A standard recommendation is 4-6 weeks after being on a progressive training program while adding training sessions into your program that are specific to help you increase your VO2 max. This will vary between individuals. Your plans for training, your long term, and your short term goals will factor into your decision for selecting a timeframe that best suits your needs. Some people might want to give themselves more time to ramp up their fitness, while others might want to measure their progress more frequently to see how they are progressing throughout a training program. Q: What is the best way to improve my VO2 max? A: This will depend on your current training. Your results report will outline three different categories of cardio training that can help improve your fitness. These are: SIT (Sprint Interval Training), HIIT (High Intensity Interval Training), and MICT (Medium Intensity Continuous Training). It is recommended to add the style of training that you are least practiced in for 4-6 weeks, and then retest to see how your VO2 max has changed. Q: Do you have parking? A: Yes. We have reserved parking behind the building. Bear in mind that parking is designated to specific parking spots (spots #3 and #16). There is also street parking on the West side of the building, and additional parking in the plaza across the street from the front of the building. When you book your appointment you will receive a reminder email with details regarding parking and further directions for your test. If you did not receive a questionnaire within 24 hours of booking your appointment, and have not received a reminder email 24 hours prior to your appointment, please contact me through my contact form - there might have been an issue with your email server, or a typo in the email address that you entered. |