Exercise evolution update and VO2 testing

Here is my most recent exercise evolution update and VO2 testing. I haven’t tested myself for many years and I was curious to see if my exercise evolution to date has been sufficient to maintain my cardiovascular fitness.

In short, VO2 is a measure of your cardiovascular fitness. The better your VO2, the more physical activity you can do on any given day, and in terms of longevity, the more you move now will have a significant impact on what you can do as the years progress. 

I assessed my VO2 because I do not do a lot of extended “cardio” sessions. As you will see, my “cardio” efforts are not at a high level, but instead a multitude of moderate physical activities and modest durations. In addition, given my age, there is an anticipated decline every decade in your aerobic capacity starting in your 30’s or 40’s. I plan to be a “mover” for the rest of my life, so having a good aerobic capacity is essential in maintaining an active lifestyle.

The CSEP 24-Hour Movement Guidelines for adults 18 to 64 years, and adults 65+ include the following recommendations when it comes to physical activity:
  • Moderate to vigorous aerobic physical activities such that there is an accumulation of at least 150 minutes per week 
  • Muscle strengthening activities using major muscle groups at least twice a week
  • Several hours of light physical activities, including standing
  • For adults 65+ it was recommended to include balance activities
Here is my exercise evolution update

I have included updated values on time spent at a moderate intensity on a weekly basis (MT) in each activity. Want know what moderate intensity is? See my next blog here for further details on how it was calculated.

Daily walks: 25 minutes each, 8-10 times/week. I am probably moving at a light to moderate pace……no, not really. When tested, I do not reach moderate intensity levels. MT=0

Treadmill jogging: 1 mile @ 5.3 mph 3-4 times/week. MT=40

Hip and knee strengthening plus stretching, abs: 20 minutes 2-3 times/week. Moderate level 12 minutes x 3. MT=36

Essentrics: group exercise class (instructor) one hour 2 times/week: Moderate level 30% of the time MT=40

HIIT style online class: Once weekly moderate level 20 out of 60 minutes. MT=20

Stairs: 3 flights up/down at least once daily(30 sec each). MT=0

Standing: I stand frequently. Sitting much more that an hour at a time gets me fidgeting.

Total time weekly at moderate level or more=136.

I am a little embarrassed in that when I originally wrote this, I estimated 311 minutes/week. I was way off. But good to keep it real and know where there is room for improvement.

VO2 testing and results

I used the Modified Canadian Aerobic Fitness Test (mCAFT). It involves stepping up and down 2 steps(and sometimes one large step if you make it to the final stage), at progressively faster cadences. You calculate your heart rate max and then work through the progressive stages until you reach 85% of your maximum heart rate. Each stage is associated with an oxygen cost. Based on the stage you reach for your age group, you take the oxygen cost and input that into an equation that will give you your aerobic capacity result (VO2).

Well, I did well. I did not make it to the final stage. My perceived exertion by the end was approximately 17 out of 20. Part of the protocol is to check your blood pressure during recovery, which gratefully was better than expected.

So my result was 45 ml/kg-1/min-1 . My health benefit rating was excellent for my age range(50-59) and could be found in the excellent range for 30-39 year old’s. If I had made it to the last stage, my VO2 would have calculated to be 49 ml/kg-1/min-1. I would have then been in the Excellent 15-19 year old group. I will have to look into who the study sample was and how this came to be. In the meantime, I love finding out new info about myself that I can then re-assess at a later date for comparison. There are also other test protocols that I may try at a future date.

Until then, check out my Essentrics with Andrea page if you are thinking about being more active.

Alternatively, you can look at the structure of my current exercise evolution update and substitute your own activities that you currently engage in. You may be surprised as to how much you are doing for yourself.

Lastly, here is one more post on Keeping it real: physical fitness and VO2max. Movement no matter how small still rocks! Are you ready? Let’s GO!