C H A N G I N G T H E G A M E I N H E A LT H A N D F I T N E S S
™
16
115 beats/minute. It is important to remember that
two consecutive heart rate measurements must be
obtained above 115 beats/minute to predict VO
2max
.
The test typically lasts from 6 to 15 minutes. The test
will terminate if the heart rate does not continue to
rise from state to stage.
In the Nautilus
®
protocol, each work rate is
performed for 3 minutes, with heart rates recorded
during the fi nal 4 seconds of the second and third
minutes of each stage. If the heart rates are within 5
beats/min, then the heart rate during the last minute
is plotted against the work rate, and the program
advances to the next 3-minute stage. The program
continues for two to four stages until two steady
state heart rates above 115 beats/min are obtained in
two consecutive stages. The line generated from the
plotted points is then extended to the age-predicted
maximal heart rate. A corresponding maximal work
rate and VO
2max
can then be calculated.
At the end of the 3rd minute of each stage, if the
heart rates at the end of the 2nd and 3rd minute are
not within 5 beats/min of each other, then that work
rate is maintained for an additional minute. At the
end of the 4th minute, the heart rate is compared
to the heart rate at the end of the 3rd minute. If the
heart rates are within 5 beats/min, then the heart
rate during the 4th minute is plotted against the work
rate. If the heart rate at the end of the 3rd and 4th
minute are not within 5 beats/min, then the work rate
is maintained for one more additional minute. If the
heart rate at the end of the 4th and 5th minutes are
within 5 beats/min, then the heart rate at the end of
the 5th minute is plotted against the work rate. If the
heart rate at the end of the 4th and 5th minutes are
not within 5 beats/min, then the test failed.
Once two consecutive heart rate measurements
are obtained above 115 beats/min range, then the
test ends successfully and the results are displayed.
Estimated maximum aerobic capacity is shown in
ml/kg/min and METs. Next, the results are compared
to normative values for others of the same age range
and gender.
To use the Fitness Test program:
1. Put the chest strap on. Remember to wet
underneath the chest strap, over
the electrodes.
2. Press the [MORE WORKOUTS] key. Then use
the Level UP or DOWN keys to scroll through
the program options. When the console
displays”NAUTILUS FIT TEST”, press [ENTER]
to select.
3. The console will then display”ENTER WEIGHT
– LBS” (or”ENTER WEIGHT – KG” if in Metric
mode). Enter your weight using the numeric
key keypad.
4. The console will display”ENTER AGE 10–99.”
Enter your age using the numeric keypad.
5. The console will display”ENTER GENDER /
1 – MALE / 2 – FEMALE. Enter your gender code
using the numeric keypad.
6. The console will display”BEGIN FIT TEST”.
Follow the onscreen prompts. The following
messages may be displayed during a
fi tness test:
“CHECK HR BELT”—
Indicates that the heart rate
signal has been missing for the last 30 seconds.
“INCREASE TO 90”—
Indicates that your stride
rate is below 75 strides per minute. For the Fit Test,
stride rate should be held constant at 90 strides
per minute.
THE NAUTILUS FIT TEST PROGRAM
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