Fitness Testing for Seniors and Older Adults

We modify our standard protocols for older adults to ensure safety and comfort:

• Extended Warm-Up: 10 to 15 minute gentle warm-up to prepare cardiovascular system and joints. Gradual transition from rest to exercise
• Slower Intensity Progression: Smaller workload increments with more time at each stage. Allows body to adapt gradually
• Support and Safety: Handrails available on treadmill. Staff stay close for support. Emergency stop button easily accessible
• Balance Considerations: For those with balance concerns, stationary bike preferred over treadmill
• Extended Recovery: Allow 10 to 20 minutes post-test for heart rate and breathing to return to baseline before leaving
• Extra Time: Plan for 75 to 90 minutes total appointment time
• Patient Pacing: You control the test. Stop anytime for any reason without judgment
• Hearing Accommodation: If hearing impaired, we use clear visual signals and written instructions

Your VO₂ max test provides valuable information:

• VO₂ Max Value: Your aerobic capacity in mL/kg/min. Compare to age-specific norms to see how you rank
• Functional Capacity: Expressed in METs (metabolic equivalents), which correlates to daily activities. For example, 5 METs allows most household tasks, 7 METs allows hiking and recreational sports
• Heart Rate Response: How your heart rate increases with effort. Medications like beta-blockers affect this
• Exercise Zones: Five personalized heart rate zones for safe and effective training
• Rate of Decline: If retesting annually, track whether fitness is stable or declining. Normal aging causes 5 to 10% decline per decade, but exercise can slow or prevent this

Discuss testing with your physician if you have:

• Cardiovascular disease (history of heart attack, angina, heart failure, arrhythmia)
• Uncontrolled hypertension (blood pressure above 180/110)
• Diabetes with complications
• Recent hospitalizations
• Severe arthritis limiting mobility
• Osteoporosis with fracture risk
• Balance disorders or frequent falls
• Cognitive impairment affecting ability to follow instructions

Your physician may recommend medical stress testing (with ECG and physician present) before VO₂ max testing if you have multiple risk factors or known cardiac disease.

Choose equipment based on your abilities and concerns:

• Stationary Bike (Most Popular): Seated, no balance required, easy to stop. Best choice if you have knee/hip arthritis, balance concerns, or feel unsteady
• Treadmill with Handrails: Walking is functional and familiar. Handrails provide support. Good if comfortable walking and good balance
• WaterRower: Seated, smooth motion, works multiple muscle groups. Good cardiovascular assessment if comfortable with rowing motion
• Not Recommended: Jacob's Ladder stair mill typically too demanding for most older adults

Based on American College of Sports Medicine and American Heart Association guidelines for older adults:

• Aerobic Exercise:
  • • Target: 150 minutes per week moderate intensity (Zone 2) OR 75 minutes vigorous
  • • Spread throughout week, 3 to 7 days
  • • Can be broken into 10 minute bouts
  • • Walking is most accessible-aim for brisk pace where you can talk but not sing
• Resistance Training: 2 to 3 days per week. Critical for preventing muscle loss (sarcopenia) and maintaining bone density. All major muscle groups, 2 to 3 sets of 10 to 15 repetitions
• Balance Training: Daily balance exercises reduce fall risk. Tai chi, standing on one foot, heel-to-toe walking
• Flexibility: Daily stretching maintains range of motion for daily activities

VO₂ max testing provides YOUR specific heart rate zones for safe and effective aerobic exercise.

Normal aging causes fitness decline, but exercise can slow or prevent it:

• Inactive Older Adults: Lose 5 to 10% VO₂ max per decade after age 60
• Active Older Adults: Can maintain or even improve fitness with consistent training
• Masters Athletes: Those who train regularly have fitness levels comparable to sedentary people 20 to 30 years younger
• It's Never Too Late: Studies show fitness improvements even in people starting exercise in their 70s, 80s, or 90s

Annual retesting provides important trend information:

• Stable Fitness: Indicates current exercise program is maintaining capacity
• Improving Fitness: Shows training program is effective. Can progress intensity or duration
• Declining Fitness: May indicate need to increase activity, or could signal health issue requiring medical evaluation
• Compare to Norms: See how your fitness compares to age-matched peers annually

Will testing be too hard? No. You control the effort. We stop when you indicate you have reached your comfortable maximum. There is no pass/fail-we are simply measuring YOUR current capacity.

What if I have to stop early? That is completely fine. We get valuable data even from submaximal efforts. Many older adults do not reach true VO₂ max due to muscle fatigue, joint discomfort, or breathing limitations-and that is normal.

What if I get short of breath? Some breathlessness is expected during exercise testing. We monitor continuously and stop if breathing becomes uncomfortable. Having dyspnea scale to rate your breathing comfort throughout.

Is it safe with my medications? Yes, testing is safe with most medications. Beta-blockers will lower your heart rate response, but zones are based on YOUR medicated response. Bring medication list to review.

Your test results guide safe and effective exercise:

• Zone 2 Training: Spend most exercise time (80%) in Zone 2 (typically 60 to 70% max heart rate). This builds aerobic base safely
• Daily Activities: Use zones to gauge appropriate intensity for walking, gardening, housework
• Group Classes: Know whether to modify intensity up or down in fitness classes
• Walking Groups: Find walking pace that keeps you in appropriate zone
• Recreational Activities: Understand intensity demands of hiking, cycling, dancing, etc.

Metabolism typically slows 2 to 3% per decade due to muscle loss:

• Know Your Metabolism: Stop guessing calorie needs. Generic formulas do not account for individual muscle mass and metabolic rate
• Weight Management: Maintain healthy weight to reduce disease risk and maintain mobility
• Prevent Muscle Loss: Adequate calories and protein (0.8 to 1.0 grams per pound) preserve muscle mass
• Nutrition Planning: Share results with registered dietitian for meal planning

VO₂ max plus RMR testing (save $25)

Comprehensive approach to healthy aging:

• Exercise Prescription: Heart rate zones for safe cardiovascular training
• Nutrition Targets: Exact calorie needs for weight management
• Complete Assessment: Both fitness and metabolism tracked over time

VO₂ Max Test: $250

RMR Test: $75

Performance Pack (Both): $300

Fit Evaluations
311 Soquel Ave
Santa Cruz, CA 95062

Behind Hindquarter restaurant (second entrance off Dakota St.)

Phone: 831-400-9227
Email: info@fitevals.com

Call to discuss any concerns and whether medical clearance is recommended for your situation.