Example VO2 Max Test Report
Jewel Balistreri
Date of Birth: 26th Mar 1980
| Date | Sat 21st Dec 2024 9:00 |
|---|---|
| Tests | VO2 Max Test |
21st Dec 2024
VO2 Max Test
Carried out by Jayce McClure
BodyView & Your Goals
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
| 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 |
Vo2 Max Comparison
Fitness levels compared to Female aged between 40 and 49.
15
21
24
29
33
37
65
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.
Exercise
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.