VO

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The Cardio-respiratory Fitness report includes your actual
measurements compared with standard classifications based on
your age and gender. An intuitive chart shows you the relation
between VO2Kg and HR. At the end of the report you can find an
indication related to the individual training zones based on the
cardio respiratory parameters measured during the test.
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COSMED has combined 20 years of world leading innovation
in hu man performance assessment with inter national stan-
dards and protocols from major scientic research to produce
Fitmate - a simple and efective tool for the gold-standard as-
sessment of individual tness and metabolism, with the spe-
cic goal of improving long-term weight management, health
and tness.
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Olympic-National caliber endurance athletes
Superior Fitness - endurance athletes
Excellent Athletic Fitness
Good Health & Fitness
Fair Health & Fitness Low risk
Poor Health & Fitness Moderate risk
Very poor Health & Fitness High risk
>70
54 - 69
47-53
43-46
36-42
23-35
16-22
The benets of regular physical activity are now
part of global awareness and people of all ages
are joining the exercise movement to achieve
GOALS. Your GOAL could be to loose weight,
improve endurance, increase muscular strength
or just look and feel better. Receiving clear infor-
mation concerning your physical tness will moti-
vate you to continue with regular physical activity.
Metabolic and standard tness testing will provide
detailed and comprehensive information of your
overall physical tness.
Cardio Respiratory Fitness (VO
2
max)
VO
2
max is the maximum capacity to transport and use oxygen
in the body. The highest value reached during a graded exer-
cise is used to assess the performance of endurance athletes,
to establish the health and tness of normal subjects and un- establish the health and tness of normal subjects and un- and un-
derstand limitations of the exercise capacity (lungs, heart, con-
ditioning etc.)
The day of your assessment:
You should wear comfortable clothes and low heel or athlet-
ic shoes. To ensure your best performance, the day of your
testing be sure to comply with following guidelines:
Flexibility:
Sit & Reach test (indirect
measurement of the lower back
and hamstring flexibility)
Muscular Fitness:
Endurance (curl-ups, push-ups,
sit-ups), Upper and Lower body
strength (1-RM )
Individual Exercise Prescription & Heart
Rate (HR) Training Zones
Getting objective data concerning your Fitness level is fun-
damental in providing individual exercise prescription and ef-
fective weight management programs. Training at the right
intensity and duration is absolutely necessary in achieving
your goals faster. Once you have obtained your VO
2
max and
HR response, you are able to determine your individual train-
ing zones (Fat Burning, Endurance, Interval Training etc.) and
develop a customized training program.
Ask a staff member and get measured today!!
VO
2
max Testing
Consists of 10-12 minutes of
exercise performance on a
bike or treadmill breathing in a
comfortable mask until maximum
effort is achieved.
Body Measurements:
Anthropometrics, Body Fat Mass,
Body Circumferences, Waist-Hip
Ratio, Resting Heart Rate, Blood
Pressure etc.
Testing subjects should have a light breakfast no less than
2 hours before the test; smokers should be asked to abstain
from smoking for at least 8 hours.
Do not exercise (aerobic or strength training) the morning of
the measurement.
Adhere to your usual medical regime. Subjects under
pharmaceutical treatment (beta-blocker) or with history of
coronary artery disease must consult the cardiologist before
performing the test.
Maximal stress test exercise (VO
2
max) must be supervised
by medical staff.
V0
2
max, how can you measure it?
Measuring VO
2
max is a simple graded exercise test in which
exercise intensity is progressively increased until maximum
efort is achieved.
My scheduled visit:
Date: / / Hour:
Other measurements
There are additional measurements to receive a full body as-
sessment.
Your Cardio Respiratory Fitness
VO
2
max
These values refer to a Male subject of 40 years.
Range of values changes according to Gender and Age
Simply... you cant manage what you dont measure
V
0
2
m
a
x

(
m
l
/
k
g
/
m
i
n
)
0
10
20
30
40
50
60
70
80
90
100
110
0 10 20 30 40 50 60 70 80 90 100 110
Recovery
Fat burning
Endurance
Threshold
Race Pace
VO
2
max
Anaerobic
Capacity
Training Intensity
% VO
2
max
101-105
35-55
56-80
81-90
91-95
96-100
55
80
90
95
100
105
35
56
81
91
96
101
0
10
20
30
40
50
60
70
80
90
100
110
%VO2max
Training Level