Monday, 26 November 2007

Fitness test

I done a fitness test last Monday, which is basically the Aerobic Fitness test described here. Test results were as expected more or less, which were summed up well by Thomas as:

That's excellent....basically you're an unfit, fat fvcker. :P

Well, things can only get better from here. Here's the first couple of pages of the report...let me know what you think.



DATE: 19th November 2007

Personal Details: Name: Chris Heneghan Age: 28 years


Height: 1.84 m Mass: 119.5 kg

Body Mass Index: 35.3 (high)

% Body Fat: 31.0% (high) Lean Body Tissue : 69.0%


Resting Pulse 76bpm Average

Blood Pressure 135:94 High Normal

Haemoglobin 172 g.dl High average

Haematocrit 51.0% High

Lung Measures

FVC (size) 4.29 litres Below average

FEV1 (strength) 3.56 litres Below average

Peak Flow (power) 606 l/min Average


Grip 54.2kgf Excellent
Leg/back 150.5kgf Good


VO2max 40.8 ml/kg/min Average

Maximal Heart Rate 184 bpm
Lactate Step Test

Running Intensity Heart Rate Blood Lactate
(kph) (bpm) (mmol/l)
7.5 157 2.7
8.1 161 2.4
8.6 169 2.9
9.0 171 3.3
9.6 178 4.2
10.1 184 5.1

Please also see graphical review within the comment.

Summary Comment:

Please also refer to the graphical data review of the results.

Body Composition

Your body mass and body fat% levels are high and in need of dramatic reduction to the benefit of your athletic performance. You need to achieve steady and consistent weight loss, whilst at the same time maintaining lean tissue. Your extended exercise regime alongside a modification to your diet will achieve this. The sensible approach will be to lose 1 to 2lb per week, for 14 weeks, and then reassess your requirements.

Short term aim should be 110kg and 25% body fat. This could be achieved in 4 months.

Blood Pressure and Resting Heart Rate

Your blood pressure was slightly raised, but this is not uncommon within a testing environment. Your resting pulse was average at 76bpm, which will drop as your fitness improves.

Lung Measurements

Your lung measurements are the low side of normal, so you may always feel some limitation to breathing whilst exercising. As you get fitter this limitation will reduce as your body becomes more efficient at transporting oxygen.

Make a conscious effort to concentrate on your breathing rhythm and utilising the full lung capacity as you exercise. Even look to exaggerate the extent of your inhalations, to use as much capacity as possible.

Haemoglobin and Haematocrit

These two measurements highlight the oxygen carrying capacity of the blood. Your haemoglobin was good and above the normal levels at 172g.l. Generally the greater the haemoglobin content, the greater the potential stamina performance. You can make an effort to increase Hb through the consumption of dietary Iron and Vitamin C (red meat, green leafed vegetables, liver, cereals, etc). The vitamin C assists the Iron to be absorbed.

Your haematocrit was high at 51.0% and this shows potential signs of dehydration. It is vital that you maintain a regular intake of water throughout the day, especially during times of high training volume.


Your strength is good to excellent and will be a physical benefit to your future fitness. Try to avoid to many high resistance exercises, as you will gain weight easily, but compliment your cardio training with high rep, circuit type training once or twice per week.

Maximal Oxygen Uptake (VO2max) - Stamina


Maximal Oxygen Uptake (VO2max) = 4.88 litres/minute
= 40.8 (Average)
Max Heart Rate = 193 b/min

1 comment:

Anonymous said...

New blog.....c'mon you know you want to. Scoob