USING THE GERKIN FITNESS TEST
CHAPTER FIVE: GERKIN FITNESS TEST
One way to measure your overall fitness is to take a Gerkin fitness test. Named after the Arizona researcher who designed this test, this submaximal treadmill test (submaximal means you work below maximum effort) is used to predict VO2 max: the volume of oxygen you can consume while exercising at your maximum capacity. This particular test has gained great popularity in the firefighter and law enforcement community. Like most fitness tests, it is classified as a graded exercise test (GXT). The test is stopped at the point your heart rate reaches 85% of your
Select the Gerkin test under the Advanced Options key. Enter your age, which is used to calculate your test termination point.
USING THE GERKIN TEST
The Gerkin protocol starts at 4.5 miles per hour at a 0% incline. It then increases speed or incline every 60 seconds. For example, at the
When your heart rate reaches 85% of your
The version of the Gerkin Protocol that TRUE Fitness uses in its exercise machines is the new equation of
205.8– 0.685*age. To better understand why we selected this method over the outdated “220 – age” maximal heart rate equation, you can review the scientific paper in Journal of Exercise Physiology, a PDF document located at http://asep.org/Documents/ Robergs2.pdf
ES TREADMILLS OWNER’S GUIDE | 47 |
|
