Cardiorespiratory, or aerobic fitness, is a strong indicator of overall health and longevity. The most accurate means of assessing aerobic fitness is from a graded exercise test, performed to maximal capacity, under the supervision of a healthcare team. There are many sub-maximal tests that are suitable alternatives, many of which can be administered by exercise specialists in a fitness center or health club. One of the most common self-administered fitness assessments is the Rockport Walking Test.
Rockport Fitness Walking Test
Step 1
Find an outdoor track or suitable alternative. The goal of the Rockport Walking Test is to complete a one-mile course as fast as possible, so the surface should be smooth and even. Running is not permitted for this particular test. Since most running tracks are a quarter mile in distance, walking on the innermost lane, four times around will equal one mile. Some elementary tracks are only 1/8 of a mile, and indoor tracks vary greatly in distance.
Step 2
Begin with a three- to five-minute warm-up prior to starting the actual test. Start with an easy stroll, working up to a moderate paced walk. When ready, walk to your starting point.
Step 3
Start the stopwatch and begin the one-mile walk. The pace should be as fast as you can tolerate without becoming breathless or overly fatigued. After four laps, stop the watch to determine your walking time.
Step 4
If you don’t have access to a track, or if the weather is inclement, a treadmill can also be used. Research shows that a treadmill will provide comparable results when compared to an outdoor track. To mimic the resistance of outdoor walking, the treadmill should be set at a one-percent elevation. Adjust the speed as necessary to complete the mile as fast as possible.
Step 5
Cool down by walking at a moderate speed for three to five minutes. Spend an additional five minutes stretching the lower extremities, focusing on the muscles of the calf, hamstrings and upper thighs.
Step 6
Rank your fitness level using a scale, such as the Rockport Walking Test, that is available at www.exrx.net/Calculators/Rockport.html.
Tips and Warnings
- Ultimately your results are dependent on good pacing, which takes practice. If you need motivation, ask a friend to cheer you on. This self-test is also a simple way to gauge progress in your personal fitness program. As your body adapts to exercise, it becomes stronger and will perform better on subsequent tests. To ensure accuracy, perform future tests at the same time of day, under the same environmental conditions.
- If you are new to exercise or have any health concerns, it is important to consult your doctor prior to engaging in any vigorous physical activity. If you feel chest pain or become breathless, dizzy or nauseous during the test, immediately stop and rest. If the discomfort does not subside, call emergency services.
Things You'll Need
- Outdoor track (treadmill is suitable alternative)
- Stop watch
- Quality walking shoes
References
- "Exercise Testing and Prescription: A Health-Related Approach (4th Ed.)"; D. C. Nieman; 1999
- "Measurement and Evaluation in Human Performance (3rd Ed.)"; J. R. Morrow et al.; 2005
- Rockport Walking Test
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