VO2 max is the maximum rate of oxygen your body can use during exercise. A higher VO2 max generally means better cardiovascular fitness. While precise measurement requires lab equipment, you can estimate it using tests like the Rockport 1-Mile Walk Test. This involves walking one mile as fast as you can and recording your time and heart rate immediately after.
Your RHR is the number of times your heart beats per minute while you're at complete rest. A lower RHR is often a sign of a more efficient heart muscle. To measure, sit or lie down calmly for 5 minutes. Then, place two fingers on your wrist or neck, count the beats for 30 seconds, and multiply by 2.
This simple test can indicate improvements in lung capacity and CO2 tolerance. Sit comfortably, take a few normal breaths, then take a full inhale and hold your breath for as long as you comfortably can. Stop before you feel severe discomfort. Record the time in seconds.
