VO2 Max. Serious exercisers may use a VO2 max calculation, which measures the amount of oxygen consumed during intensive, all-out exercise. The most accurate testing method uses computers, but anyone can estimate V02 without instrumentation (with an accuracy of about 95%):

• After running at top pace for 15 minutes, round off the distance run to the nearest 25 meters.
• Divide that number by 15.
• Subtract 133.
• Multiply the total by 0.172, and then add 33.3.

Olympic and professional athletes train for VO2 max levels above 80. A VO2 max equaling between 50 and 80 is considered an excellent score for overall fitness. For the average person exercising for fitness and health, this value is not necessary.

Click the icon to see an image on exercise and heart rate.

Warm-Up and Cool-Down

Warming up and cooling down are important parts of every exercise routine. They help the body make the transition from rest to activity and back again, and can help prevent soreness or injury, especially in older people.

• Perform warm-up exercises for 5 - 10 minutes at the beginning of an exercise session. Older people need a longer period to warm up their muscles. Stretching exercises, gentle calisthenics, and walking are ideal.
• To cool down, you should walk slowly until the heart rate is 10 - 15 beats above your resting heart rate. Stopping too suddenly can sharply reduce blood pressure, and is dangerous for older people. It may also cause muscle cramping.
• Stretching may be appropriate for the cooling down period, but it must be done carefully for warming up because it can injure cold muscles.

For most people, exercise may be divided into three general categories:

• Aerobic or endurance
• Strength or resistance
• Flexibility

A balanced program should include all three. Speed training is also a major category, but generally only competitive athletes practice it.

Aerobic (Endurance) Training

Benefits of Aerobic Exercise. Regular aerobic exercise provides the following benefits:

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Recommended Exercise Methods Exercise's Effects on the Heart

Review Date: 05/08/2011
Reviewed By: Harvey Simon, MD, Editor-in-Chief, Associate Professor of Medicine, Harvard Medical School; Physician, Massachusetts General Hospital. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.

A.D.A.M., Inc. is accredited by URAC, also known as the American Accreditation HealthCare Commission (www.urac.org)