The Cooper Test (Vo2 Max)

The Cooper VO2 Max Test, often referred to simply as the Cooper Test, is a simple, effective way to estimate aerobic fitness or VO2 max, which is the maximum amount of oxygen your body can utilize during intense exercise. The test is named after Dr. Kenneth H. Cooper, who developed it in 1968 for the U.S. military to assess the physical fitness of its personnel. How the Test Works The Cooper Test is straightforward: it measures the distance you can cover by running, jogging, or walking in 12 minutes. The total distance covered is then used to estimate your VO2 max. Requirements: - Smart watch capable of testing either Oxygen ml Or Vo2 Max - Ai Chat bot (Copilot - Chat GPT, Free versions will work) Steps to Perform the Cooper Test 1. Warm-Up: Begin with a 5-10 minute warm-up to prepare your body for the test. This could include light jogging, dynamic stretching, or any other warm-up activities you prefer. 2. Test Execution: - Find a track or a flat, measured area where you can run uninterrupted for 12 minutes. (Treadmill can be used, put incline to 1%, accuracy will be slightly off) - Start a timer and run or jog as far as you can in 12 minutes. If you need to walk, that's fine, but try to cover as much distance as possible. - Keep track of the distance you've covered when the 12 minutes are up. (Use a watch or phone) 3. Cool-Down: After the test, perform a 5-10 minute cool-down with light walking and stretching to help your body recover. 4. Calculate VO2 Max:** - You can estimate your VO2 max using the following formula: {VO2 max (ml Of Oxygen/kg Body Weight/min 12 Minutes)} = ( {Distance in meters covered} Example output - 504.9 ) / 44.73 Example - If you run 2400 meters in 12 minutes, your VO2 max is approximately: approx. 42.37 To work out your estimated Vo2 Max prompt chat bot or GPT with - Copper test results: Your height, Body Weight, Age then The distance covered in 12 minutes. (Enter) = ''Results given''