What are the benefits of fitness testing?
Most often, fitness and health exercisers use fitness tests to monitor the progress of
their condition. A fitness test motivates us to start and continue exercising. You can
compare the results of a fitness test to your own prior results or to a set of norms i.e.
the results of a reference population. A set of norms commonly categorizes results
according to age and gender.
What can a fitness test tell you?
Usually a fitness test is an aerobic test that measures the maximal oxygen uptake
capacity, i.e. the maximal amount of oxygen the body can absorb within a certain time and
deliver to the muscles – the more, the better. Furthermore, the maximum oxygen uptake
capacity corresponds very well with health and general well being. A reliable and easy way
to do this is to follow changes in heart rate in proportion to increased effort, and then
determining the maximal workload that corresponds with the maximum heart rate. Maximal
oxygen uptake capacity is calculated using the maximal workload. The test result is
usually given as a fitness index value.
In-built fitness tests in Tunturi equipment
Some Tunturi equipment feature in-built fitness tests. These are for estimating the
aerobic condition easily and reliably as well as for analyzing the progress you make with
training.
Recovery heart rate / pulse measurement is based on the physiological fact that the
fitter you are, the faster your pulse recovers to the normal level after exercise. After
training, start the recovery pulse measurement as instructed in the product’s
Owner’s Manual. NOTE! To make the results comparable, always start the measurement at
the same heart rate level! During the measurement, try to avoid any movements that could
affect your heart rate. The measurement takes two minutes, after which the recovery ratio
percentage is displayed. The smaller the reading the fitter you are. NOTE! The results are
individual and not directly comparable with those of others.
The 2 km walking test is developed for all people. The idea is to walk the distance
of 2 kilometers as fast as possible. The condition index given by the test is based on the
time spent and the heart rate at the end of the distance.
The Cooper’s running test is developed for people in good physical condition.
The idea is to run 12 minutes as fast as possible. The condition index given by the test
is based on the distance run within this time.
The T-Ware fitness test program by Tunturi
Tunturi’s T-Ware fitness testing and monitoring software is specifically designed to
measure aerobic fitness. The sub-maximal test protocol of the T-Ware can be recommended to
all, since it is safe and comfortable yet reliable. In a sub-maximal test, the test is
stopped before exhaustion sets in, at the target heart rate level of 85% of the maximal
heart rate. In most cases, this level is very close to the anaerobic threshold, where
breathing becomes hard and usually sweating is quite noticeable.
The T-Ware test protocol increases workload at two-minute intervals, but this duration can
be adjusted. The initial workload, and load increase factor, are also adjustable. The
T-Ware fitness testing and monitoring software makes it possible to do the test on a cycle
ergometer or treadmill. The program analyzes the test results immediately and provides a
truly versatile feedback.
The biggest source of error in a fitness test is in the estimation of the maximum heart
rate. Overestimated maximum heart rate overestimates the result and vice versa. The T-Ware
program allows correcting the maximum heart rate estimate after the test is finished, and
thus the result accuracy can be enhanced. The maximum heart rate depends on the
individual. In order to minimize the potential for error, the test should always be
carried out in as similar a way and in as similar conditions as possible. Using different
exercises and different methods will provide different results even for the same person.
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