Here are at Just Health we can can Help assess your fitness with a Chester Step Test. Ideal if you’re participating in any sporting event that requires a Test for fitness.
What is the Chester Step Test / VO2 max?
The term VO2 max (aka as maximal aerobic capacity, maximal oxygen uptake or maximal oxygen consumption). VO2 max is the maximum rate of oxygen consumption measured during incremental exercise; that is, exercise of increasing intensity. The name is derived from three abbreviations: “V” for volume, “O₂” for oxygen, and “max” for maximum. It is a popular indicator of physical efficiency (especially aerobic efficiency). Moreover, it is a good predictor of your potential as an endurance athlete or even an indicator of future health. A lot of training is based on VO2 max percentage value to specify their intensity. Knowing your VO2 max is essential if you want to train consciously, with progressive sports attitude. The Chester Step Test can estimate your VO2 Max by plotting your data on a graph.
Professional Sportsmen, Athletes, Olympians, Marathon runners, Boxers, Firemen, Offshore Emergency Response Team, and Gym fanatics all utilise the Chester Step Test.
Improving it will enable you to increase the time you are able to do moderate or high intensity exercise. It should also make that exercise feel easier, and that is likely to make sure you keep doing it!
What’s Involved in a Chester Step Test?
The Chester Step Test is a sub maximal test which requires you to step onto, and off a 30 cm / 12″ step (a standard gym bench), at a rate set by a metronome disc, sufficient to elicit a heart rate of around 80% max heart rate at a moderate level of exertion. It is a multi-staged test so every 2 minutes there is an increase in the rate of the step. Your VO2 Max Is calculated at the end of the test.
What is a good VO2 Max?
VO2 Max scores can vary based on a number of factors in addition to fitness, such as your gender, age and genetics, but See list below for an indication of fitness :
An average person in their mid 30s to mid 40s :
For a fit person in the same age range:
Athletes record much higher VO2 Max scores than others.
- Female athletes – 60-85
- Male athletes – 70-85
- Professional footballers – 60-70
Some athletes even record a score greater than 90 ml oxygen/kg of body weight/minute! The highest VO2 Max scores comes from male cross-country skiers, they record values up to 96 ml/kg/min.
- Female XC skiers 72-80
- Ultramarathon and trail runners 80-90