12-Minute Run
12分钟跑推测最大摄氧量的工具 https://exrx.net/Calculators/MinuteRun
The 12-minute run fitness test was developed by Kenneth Cooper, M.D., in 1968 as an easy way to measure aerobic fitness and provide an estimate of VO2 max for military personnel. The Cooper test, as it's also known, is still used today as a field test for determining aerobic fitness.
Dr. Cooper found that there is a very high correlation between the distance someone can run (or walk) in 12 minutes and their VO2 max value, which measures the efficiency with which someone can use oxygen while exercising. This test is still one of the basic fitness tests used by the military.
It is also used by many coaches and trainers to determine cardiovascular fitness and track fitness over time. This simple test also allows you to compare your cardiovascular endurance with others of your age and gender.
What Is Cardiovascular Endurance?
In sports, cardiovascular endurance refers to an athlete's ability to sustain prolonged exercise for minutes, hours, or even days. Endurance testing is a way to measure the efficiency of an athlete's circulatory system and respiratory system in supplying oxygen to the working muscles and support sustained physical activity.
Endurance generally refers to aerobic endurance. Aerobic exercise requires oxygen to help supply the energy needed for exercise. The objective of endurance training, then, is to develop and improve the body systems that produce and deliver the energy needed to meet the demands of prolonged activity.
How to Perform the 12-Minute Run Test
The Cooper 12-minute run test requires the person being tested to run or walk as far as possible in a 12 minute period. The objective of the test is to measure the maximum distance covered by the individual during the 12-minute period1 and is usually carried out on a running track by placing cones at various distances to enable measuring of the distance.
A stopwatch is required for ensuring that the individual runs for the correct amount of time. Here are some factors to keep in mind when performing the Cooper 12-minute run test:
Distance: Record the total number of miles or kilometers you traveled in 12 minutes.
Equipment: You'll need a timer to know when 12 minutes are up. Note that some running watches and fitness monitors have a 12-minute fitness test mode.
Location: This test is designed to be conducted on a track with clearly marked distance. You can perform the test on a treadmill, but be sure to raise the incline to one degree to simulate outdoor running.
Safety: This is a strenuous fitness test and it's recommended that you have your physician's clearance before performing this test on your own.
Speed: When you are warmed up, get going. Run or walk as far as you can in 12 minutes.
Warm-Up: Perform a short warm-up of 10 to 15 minutes of low to moderately strenuous activity before performing any fitness testing.
Calculate Your 12-Minute Run Test Results
To calculate your estimated VO2 Max results (in ml/kg/min) use either of these formulas:
Kilometers: VO2max = (22.351 x kilometers) - 11.288
Miles: VO2max = (35.97 x miles) - 11.291
The easiest way to get your test results (your VO2 max score) and compare yourself with others of your age and sex is with an online 12-minute test results calculator.
After you complete the test, you can compare your results to the norms and recommendations for your age and sex.
12-Minute Run Fitness Test Results
Instead of using the calculation and getting your VO2 max, you can use the distance you achieved to find how you rate.
译文：
长达12分钟的健身测试是由医学博士Kenneth Cooper于1968年开发的一种简单的方法来测量有氧运动，并为军事人员提供最大VO2估算值。众所周知，Cooper测试今天仍用作确定有氧适应性的现场测试。
库珀博士发现，某人在12分钟内可以跑步（或步行）的距离与他们的VO2最大值之间存在非常高的相关性，该最大值衡量了某人在锻炼时可以使用氧气的效率。该测试仍然是军方使用的基本适应性测试之一。
许多教练和培训人员还使用它来确定心血管健康状况并随时间推移跟踪健康状况。这个简单的测试还可以让您将自己的心血管耐力与其他年龄和性别的人进行比较。
什么是心血管耐力？
在体育运动中，心血管耐力是指运动员持续长时间锻炼数分钟，数小时甚至数天的能力。耐力测试是一种测量运动员的循环系统和呼吸系统向工作肌肉供氧并支持持续体育锻炼的效率的方法。
耐力一般是指有氧耐力。有氧运动需要氧气来帮助提供运动所需的能量。因此，耐力训练的目的是发展和改善产生和传递满足长时间运动需求所需能量的身体系统。
如何执行12分钟跑步测试？
库珀12分钟跑步测试要求被测试者在12分钟内尽可能地跑步或行走。该测试的目的是测量个人在12分钟的时间段内所能覆盖的最大距离，通常是通过将圆锥体放置在不同的距离以实现距离测量的方式在运行轨道上进行的。
需要秒表来确保个人跑步正确的时间。在执行Cooper 12分钟运行测试时，请牢记以下一些因素：
距离：记录您在12分钟内行驶的总英里数或公里数。
设备：您需要一个计时器才能知道何时12分钟。请注意，某些跑步手表和健身监视器具有12分钟的健身测试模式。
位置：该测试旨在在明显标记距离的轨道上进行。您可以在跑步机上进行测试，但请务必将倾斜度提高到一个角度以模拟室外跑步。
安全性：这是一项艰苦的体能测试，建议您在自己进行此测试之前，先征得医生的许可。
速度：热身后，继续前进。在12分钟内尽可能地跑步或行走。
热身：在进行任何体能测试之前，先进行10至15分钟的低度至中度剧烈运动的简短热身。
计算您的12分钟跑步测试结果
要计算估计的VO2 Max结果（以ml / kg / min为单位），请使用以下公式之一：
公里：VO2max =（22.351 x公里）-11.288
Miles：最大VO2 =（35.97 x英里）-11.29 1
获取测试结果（您的VO2最大分数）并将自己与年龄和性别相比较的最简单方法是使用 在线12分钟测试结果计算器。
完成测试后，您可以将结果与年龄和性别的规范和建议进行比较。
