Blog on Tumblr. Run by a certified personal trainer. Always motivating, helpful and focused on you being who you were meant to become. Never hateful, unhealthy, or pro any eating disorder. All are welcome here! If you are new to the Fitblr journey this should be the first Tumblr blog you follow if you want help and support to achieve success!
A lot of us use many different methods of figuring out how fit we are. Some of us look in the mirror, some of us see how out of breath we are after a workout, some of us look at how far or fast we can run. But all of these methods have their own flaws and don’t always tell us exactly how fit we really are when it comes to cardiovascular health.
The most accurate measurement of cardiovascular health to date is a measurement called VO2 Max It’s possible you have heard of it but don’t know exactly what it is. To put it simply its VO2 max is the maximum volume of oxygen that can be utilized in one minute during maximal or exhaustive exercise. It is measured as milliliters of oxygen used in one minute per kilogram of body weight.
There are a lot of great tests to do to figure out your VO2 Max. The problem is that these tests are often very hard and are hard to test without the help of somebody who knows how to do the testing.
So I’m going to show you a fairly accurate way of figuring out your VO2 Max by using what is called a submaximal VO2 test. Which allows us to calculate how fit you are without you having to reach that max level of exercise.
This test is called the Rockport 1 mile walk test.
- equipment required: stopwatch, smooth and level marked 1 mile track, paper and pencil,heart rate monitor(optional), bodyweight scales.
- procedure: The purpose of this test is to walk as fast as possible for 1 mile. After you have completed the mile, immediately take your pulse rate. If you do not have a heart rate monitor, you can manually count the number of beats for 10 seconds, and then multiply that by 6 to get your minute heart rate. Note the time it took to complete the mile. You will also need to know your body weight for the VO2max calculation.
It’s important that during the test you walk as fast as you can and that you do not start to run or jog. It should always remain a walk or your test results might come out wrong. Also be sure to take your heart rate as soon as possible after so that you may get the most accurate results.
After the test take your information and enter it into this online calculator.
Enter your sex,age,weight,heart rate,and time into the spaces on the left side and hit calculate. You should receive data showing you your VO2 max as well as a rating of your health in comparison to the rest of the general population.
You can use this chart to help see where your VO2 max falls and how good of a score it is.
If your score isn’t that great don’t worry! You can always increase your score. All it takes is time dedication and you can get your cardiovascular health in tip top shape.
Is your new years resolution to run a marathon? Print out this training chart and follow it all the way to your first marathon. All the numbers unless otherwise specified are the number of miles run or jog. Happy Training!
Find the songs that motivate you to push harder and for longer. Pick songs with BPM’s that match your workout tempo for that flawless gym playlist.
Rihanna & Jay-Z - Talk That Talk - 84 BPM
Dev - In The Dark (DJ Kue Remix) - 126 BPM
Katy Perry - The One That Got Away - 135 BPM
Calvin Harris - Feel So Close (Benny Benassi Remix) - 131 BPM
Elvis Presley - Suspicious Minds (Can’t Walk Out Remix) - 121 BPM
Michael Jackson - Wanna Be Startin’ Somethin’ (Immortal Version) - 123 BPM
LMFAO & Lil Jon - Shots (Dummejungs Remix) - 128 BPM
Will.I.Am, Mick Jagger & Jennifer Lopez - T.H.E. (The Hardest Ever) - 106 BPM
Alexandra Stan - Mr. Saxobeat (Maan Studio Remix) - 126 BPM
Laidback Luke, Steve Aoki & Lil Jon - Turbulence - 129 BPM
Tim Berg - Seek Bromance (Avicii Vocal Edit) - 127 BPM
Alex Gaudino & Kelly Rowland - What A Feeling (Hardwell Remix) - 130 BPM
Wolfgang Gartner & Will.I.Am - Forever - 128 BPM
Hot Chelle Rae - Tonight Tonight (Goldstein Remix) - 118 BPM
Taio Cruz & Flo Rida - Hangover - 129 BPM
Enrique Iglesias, Pitbull & The WAV.s - I Like How It Feels - 129 BPM
Kaskade & Skrillex - Lick It - 128 BPM
Adrian Lux - Teenage Crime (Axwell & Henrik B Remode) - 128 BPM
Flo Rida - Good Feeling - 129 BPM
Kelly Clarkson - What Doesn’t Kill You (Stronger) - 117 BPM
Rihanna & Calvin Harris - We Found Love - 128 BPM
Afrojack & Eva Simons - Take Over Control - 128 BPM
David Guetta & Usher - Without You - 128 BPM
LMFAO - Sexy And I Know It - 129 BPM
Chris Brown & Benny Benassi - Beautiful People - 129 BPM
Kelly Rowland & Lil Wayne - Motivation (Rebel Rock Remix) - 130 BPM
Shortee & Faust - Friday Night Special - 133 BPM
Young The Giant - My Body - 130 BPM
Alexandra Stan - Mr. Saxobeat - 129 BPM
LMFAO, GoonRock & Lauren Bennett - Party Rock Anthem (Russ Chimes Remix) - 129 BPM
T.I. & B.o.B. - We Don’t Get Down Like Y’all - 92 BPM
Pitbull, Ne-Yo, Afrojack & Nayer - Give Me Everything (Sidney Samson Remix) - 129 BPM
Nadia Ali, Alex Kenji & Starkillers - Pressure (Alesso Radio Edit) - 129 BPM
Pitbull & Marc Anthony - Rain Over Me - 128 BPM
Nicki Minaj - Super Bass - 128 BPM
Lady GaGa - Edge Of Glory (Bare Noize Remix) - 140 BPM
Gym Class Heroes & Adam Levine - Stereo Hearts - 90 BPM
Switchfoot - Dark Horses - 83 BPM
Snoop Dogg & David Guetta - Sweat (Remix) - 131 BPM
Dirty Vegas - Electric Love - 120 BPM
Foster The People - Pumped Up Kicks - 128 BPM
Granite & Phunk - Switch On Push Play (DJ Sender Dub) - 132 BPM
Selena Gomez & The Scene - Love You Like A Love Song - 118 BPM
Steve Angello, Laidback Luke & Robin S - Show Me Love - 129 BPM
Deadmau5 - Raise Your Weapon (Madeon Remix) - 126 BPM
David Guetta, Taio Cruz & Ludacris - Little Bad Girl - 127 BPM
Diddy, Dirty Money & Skylar Grey - Coming Home (Dirty South Remix) - 129 BPM
Lady GaGa - Judas (R3HAB Remix) - 128 BPM
Britney Spears - I Wanna Go - 131 BPM
Katy Perry - Last Friday Night (T.G.I.F.) - 127 BPM
Duck Sauce - Barbra Streisand - 128 BPM
Pitbull & Chris Brown - International Love - 121 BPM
Maroon 5 & Christina Aguilera - Moves Like Jagger - 128 BPM
Tiesto & Marcel Woods - Don’t Ditch - 129 BPM
Jason Derulo - Don’t Wanna Go Home - 122 BPM
Tiesto, Diplo & Busta Rhymes - C’mon (Catch ‘Em By Surprise) - 130 BPM
Ellie Goulding - Lights - 121 BPM
Lemonade Mouth Cast - Determinate - 140 BPM
Rihanna - S&M (Sidney Samson Remix) - 128 BPM
Enrique Iglesias, Usher & Lil Wayne - Dirty Dancer - 133 BPM
Lady GaGa - The Edge Of Glory - 129 BPM
David Guetta, Nicki Minaj & Flo Rida - Where Them Girls At - 131 BPM
Cobra Starship & Sabi - You Make Me Feel… - 132 BPM
Edward Maya & Vika Jigulina - Stereo Love (Paul & Luke Remix Edit) - 128 BPM
Kesha - Blow (Cirkut Remix) - 126 BPM
Beyonce - Run The World (Girls) - 127 BPM
Katy Perry - E.T. (Benny Benassi Remix) - 136 BPM
New Boyz, The Cataracs & Dev - Backseat - 126 BPM
Jay Sean & Lil Wayne - Hit The Lights - 128 BPM
Rihanna & Britney Spears - S&M (Remix) - 128 BPM
Usher - More (RedOne Jimmy Joker Remix) - 126 BPM
Wolfgang Gartner - Push & Rise (Original Mix) - 129 BPM
Jennifer Lopez & Pitbull - On The Floor (Mixin Marc & Tony Svejda LA To Ibiza Remix) - 130 BPM
Adele - Rolling In The Deep (Jamie XX Shuffle Remix) - 105 BPM
Lady GaGa - Born This Way (Dada Life Remix) - 128 BPM
Flo Rida & David Guetta - Club Can’t Handle Me Right Now (Manufactured Superstars Remix) - 128 BPM
Pitbull, Ne-Yo, Afrojack & Nayer - Give Me Everything - 129 BPM
Martin Solveig & Dragonette – Hello – 129 BPM
Deadmau5 – Sofi Needs A Ladder – 127 BPM
Britney Spears – Till The World Ends – 133 BPM
Swedish House Mafia & Tinie Tempah – Miami 2 Ibiza – 126 BPM
Avril Lavigne – What The Hell – 150 BPM
David Guetta & Rihanna – Who’s That Chick – 129 BPM
TraviisD – Electric Candy (Edit) – 125 BPM
Black Eyed Peas – The Time (Wideboys Full Club Remix) – 129 BPM
LMFAO – Party Rock Anthem – 129 BPM
Pink – F**kin’ Perfect - 92 BPM
Far East Movement, Cataracs & Dev – Like A G6 (DJ Solarz Remix) – 129 BPM
Rihanna – S&M – 129 BPM
Adele – Rollling In The Deep – 105 BPM
Lady GaGa – Born This Way – 125 BPM
Taio Cruz & Travie McCoy – Higher – 128 BPM
Robyn – Dancing On My Own (Buzz Junkies Remix) – 128 BPM
Flo Rida & Akon – Who Dat Girl – 125 BPM
Katy Perry – Peacock – 140 BPM
30 Seconds To Mars – Closer To The Edge – 140 BPM
(via nomoremrsfatass)
Fitness deal alert! Ok so I’m not sure why this hasn’t been made until now. Because I don’t know about you, but the feeling of yoga mat under my bare feet is just about the greatest thing in the world. Right now there is a sale on flip flops padded with yoga mat material and they are only $14.98 and only $4 if you joined when they were giving out the free $10 credit. How freaking awesome is that? I just ordered a pair for myself. I think these are gonna go fast because they are such an awesome idea. If you are already a member then just head on over. But if you aren’t a member of theclymb and you would like an invite to become a member click here to use my invite.
October 2nd I will be participating in the 2011 Run for the Cure here in Saint John. If you’re not familiar with it, it is a relatively short walk/run done to raise money for breast cancer all over Canada.
While I have never personally lost anyone to breast cancer I know those who have, and have lost people to other forms of cancer as well.
Please help me to reach my donation goal, if all of my followers gave just one dollar I would surpass it. Anything you could do would be appreciated. And I promise to you to give it my all and run as hard as I can that day for you.
There is a donation link on my page. Thank you <3
