Example VO2 Max Test Report

Ettie Gislason

Date Sat 5th Oct 2024 9:00
Tests VO2 Max Test

About BodyView

BodyView, where cutting-edge technology meets personalised fitness and weight loss solutions. Our advanced laboratory is dedicated to providing you with the latest tools to unravel the mysteries of your body, guiding you on a transformative journey to reach your goals. Your path to a healthier, fitter you begins with BodyView right here and right now.

Your Goals

You've expressed a clear commitment to your primary goal of weight loss, and this report details the outcomes of the comprehensive testing conducted at BodyView.
Embarking on a weight loss journey requires dedication and patience, yet it is an achievable goal for most individuals. Prioritise getting an adequate amount of sleep each night, as quality rest is foundational to overall health and can positively impact weight management efforts. Staying well-hydrated is equally crucial; water intake not only supports bodily functions but can also aid in appetite control. Additionally, incorporating resistance training into your fitness routine is an excellent strategy to enhance metabolism. Building lean muscle mass through resistance exercises contributes to a more efficient calorie burn, even during periods of rest. Remember, sustainable weight loss involves a multifaceted approach that extends beyond mere numbers on a scale.
As you embark on this journey, know that achieving your weight loss goals is within reach, and the support of our team at BodyView is here to guide you every step of the way.

Tracking Calories

Track More Accurately

Tracking calories is crucial for effective weight loss because it provides a tangible measure of the energy intake and expenditure that directly influences body weight. In essence, weight loss occurs when there is a consistent caloric deficit, meaning that the calories burned through physical activity and basal metabolic processes exceed the calories consumed. Calorie tracking offers a quantitative method to monitor this delicate balance, helping individuals gain a clear understanding of their dietary habits and make informed decisions about portion sizes and food choices. It provides accountability and allows for adjustments to ensure that the calorie deficit required for weight loss is being achieved. Moreover, calorie tracking empowers individuals to recognize patterns, identify potential areas for improvement, and develop sustainable, healthier eating habits. To streamline this process, we recommend utilising user-friendly apps such as MyFitnessPal, MyNetDiary, or NutraCheck which make calorie tracking convenient and enhance the overall effectiveness of weight loss efforts. By incorporating these tools, individuals can take charge of their nutrition, making the journey to a healthier weight more manageable and achievable.

Vo2 Max Test Results

The Test

A VO2 Max test is a crucial tool for optimising a weight loss journey by assessing cardiovascular health and oxygen utilisation during intense exercise. Understanding one's aerobic capacity helps tailor workouts for maximum efficiency and endurance. Acting as a personalised roadmap, the test empowers individuals to enhance cardiovascular performance, guiding targeted efforts for effective weight loss and overall well-being.

Recovery

Peak
172 bpm
1 Minute
121 bpm
2 Minutes
114 bpm
Fitness Level
Superior
VO2 Max
39.29
Start Aerobic Threshold Anaerobic Threshold VO2 Max
Heart Rate 75 95 0 171
VO2 (ML/KG/MIN) 7.33 18.54 0.00 39.29
KCALS/HR 113.0 283.9 0.0 637.8
Height
158 cm
Weight
53.8 kg

Vo2 Max Comparison

VO2 Max
39.29

Fitness levels compared to Female aged between 40 and 49.

Very Poor
Poor
Fair
Good
Excellent
Superior

15

21

24

29

33

37

65

Very Poor
< 21
Poor
21 - 24.4
Fair
24.4 - 28.9
Good
28.9 - 32.8
Excellent
32.8 - 36.9
Superior
> 36.9

Heart Rate Based Training

Zone 1 - Training promotes fat burning and can also assist with improving metabolic efficiency to help with weight management. Your body primarily relies on fat as a fuel source when training at a lower intensity.

Zone 2 - Training encourages the utilisation of fat as a primary fuel source. This can help improve fat metabolism, potentially aiding in weight management.

Zone 3, 4 & 5 - Training can contribute to increased calorie burn during and after your workouts. When combined with a balanced diet, this can help support weight loss goals. Workouts in these zones can result in a higher post-exercise oxygen consumption (EPOC), commonly known as the afterburn effect. This means your body will continue to burn calories at an elevated rate even after your workout is completed.

Heart Rate Speed (MPH) Incline (%) Kcals/Hr
Zone 5 >102 >536
Zone 4 0 - 102 4.0 0.0 0 - 383
Zone 3 0 - 0 0 - 0
Anaerobic Threshold 0 0.0
Zone 2 0 - 0 0 - 0
Zone 1 <0 <0

Optimal Fat Burning Zones

Potential Weight Loss

Maintain a regular exercise routine

If you engage in daily exercise for this duration at a heart rate of 93bpm, the expected outcome is the projected weight loss.

Steps are calulated based on a walking speed of 3.5mph.

Duration Steps 3 Months 6 Months 12 Months
20 Mins 2333 826 g 1.65 kg 3.30 kg
40 Mins 4667 1.65 kg 3.30 kg 6.61 kg
60 Mins 7000 2.48 kg 4.96 kg 9.91 kg

Food Group Ideas

Remember to focus on portion control and properly track all of your target calories, stay hydrated, and consider the overall balance of macronutrients in your meals. Consulting with a dietician can help considerably, and we have a panel of recommended one’s if you would like a tailored plan drawn up.

Protein Sources

  • Lean meats (chicken, turkey, lean beef or pork)
  • Fish (salmon, tuna, trout)
  • Plant-based proteins (tofu, tempeh, legumes, lentils)
  • Greek yoghurt, low-fat cottage cheese

Whole Grains

  • Quinoa
  • Brown rice
  • Oats
  • Whole wheat products (bread, pasta)

Vegetables

  • Leafy greens (spinach, kale, arugula)
  • Cruciferous vegetables (broccoli, cauliflower)
  • Colourful vegetables (peppers, tomatoes, carrots)
  • Zucchini, cucumber, celery

Fruits

  • Berries (strawberries, blueberries, raspberries)
  • Apples, pears, peaches
  • Citrus fruits (oranges, grapefruits)
  • Watermelon, cantaloupe

Healthy Fats

  • Avocado
  • Nuts and seeds (almonds, walnuts, chia seeds)
  • Olive oil, coconut oil

Dairy or Dairy Alternatives

  • Low-fat or skim milk
  • Greek yoghurt
  • Almond or soy milk (unsweetened)

Snacks

  • Hummus with sliced vegetables (carrots, cucumbers)
  • Air-popped popcorn (without excessive butter or oil)
  • Fresh fruit

Beverages

  • Water (infused with lemon, cucumber, or mint)
  • Herbal tea (unsweetened)
  • Black coffee (moderate intake)

Exercise Ideas

The most effective activities for weight loss are those that combine cardiovascular exercise with strength training, providing a well-rounded approach to burn calories, boost metabolism, and build lean muscle. Here are some of the best exercises for weight loss:

Walking or Jogging

Brisk walking or jogging is a great way to burn calories and improve cardiovascular health. It's accessible to most people and can be easily incorporated into daily routines.

Cycling

Whether on a stationary bike or outdoors, cycling is an excellent cardiovascular exercise that engages the lower body muscles and burns calories effectively.

Swimming

Incorporate bodyweight exercises like push-ups, pull-ups, and dips, which help build functional strength and contribute to muscle definition.

High-Intensity Interval Training (HIIT)

HIIT involves short bursts of intense exercise followed by brief rest periods. This approach is known for its effectiveness in burning calories and improving overall fitness.

Strength Training

Building lean muscle through strength training contributes to weight loss by increasing metabolism. Include exercises like weight lifting, bodyweight exercises, or resistance training in your routine.

Group Classes

Joining group fitness classes such as aerobics, dance, or spinning can make exercise more enjoyable and motivate you to stay consistent with your workouts.

Rowing

Rowing is a full-body exercise that engages multiple muscle groups. It provides an effective cardiovascular workout while also building strength.

Yoga

While not as high-intensity as some other exercises, yoga can be a valuable part of a weight loss plan. It improves flexibility, reduces stress, and may contribute to mindful eating habits.

Remember that the best exercise for weight loss is the one that you enjoy and can consistently incorporate into your routine. Combining a variety of activities and maintaining a balanced diet are key components of a successful weight loss strategy. It's always advisable to consult with a healthcare professional or fitness expert before starting a new exercise regimen, especially if you have any existing health conditions.

A huge thanks

On behalf of the entire team at BodyView, we would like to express our appreciation for coming to see us. Your business is super important to us, and we are deeply committed to helping you achieve your goals. Should you require any further assistance or have specific inquiries, please do not hesitate to reach out; we are here to help. If your experience with us has been a positive one, it would be really appreciated if you could take a moment to share your feedback by leaving a review on Trustpilot or Google.

Kindest Regards
Team BodyView.

Disclaimer

The information provided is for general guidance and not a substitute for professional advice. Always consult a healthcare professional before starting any fitness or weight loss program, especially if you have health conditions or take medications. Use the information at your own discretion and responsibility.

Technoplex Ltd trading as BodyView. Company Number: 14179206

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