VO2Max & Resting Metabolic Rate

COSMED has combined 20 years of world leading innovation in human performance assessment with international standards and protocols from major scientific research to produce FITMATE PRO - a simple and effective tool for the gold standard assessment of individual fitness and metabolism, with the specific goal of improving long-term weight management, health and fitness.

VO2Max is the maximum capacity to transport and use oxygen in the body. The highest value reached during a graded exercise is used to assess the performance of endurance athletes, to establish the health and fitness of normal subjects and understand limitations of the exercise capacity (lungs, heart, conditioning etc.)

Resting Metabolic Rate (RMR) is the daily amount of calories burned at rest to maintain vital body functions.  The amount of energy required (calories per day) by each individual can be very diverse.  The majority of the calories a body burns each day are those just to remain alive.  In a sedentary person, RMR accounts for up to 80% of the total daily energy expenditure.  Developing your ideal weight management program means understanding the balance between the calories that your burn and calories you intake daily.  To know your daily energy expenditure we need to measure your individual metabolism (RMR), and estimate the energy required by your body to sustain your lifestyle and physical activity.  Once we know these three variables, we are able to provide you with a scientifically recommended daily food intake based upon your individual metabolism.

Getting objective data concerning your Fitness level is fundamental in providing individual exercise prescription and effective weight management programs. Training at the right intensity and duration is absolutely necessary in achieving your goals faster. Once you have obtained your VO₂Max and HR response, you are able to determine your individual training zones (Fat Burning, Endurance, Interval Training etc.) and develop a customized training program.

Testing Guidelines

The FITMATE PRO is an indispensable piece of equipment for fitness assessment and is the ideal instrument for the management of weight control programs.

  1. Schedule your appointment - you can use our online scheduler or book an appointment through your facility program director.
  2. Test Preparation 
    • VO2max/VO2 Submax - To get an accurate VO2 measurement the day of your testing, be sure to comply with following guidelines:
      • DO have a meal 2 hours before the test
      • Do NOT exercise (aerobic or strength training) 5-6 hours prior to the assessment
      • Smokers should be asked to abstain from smoking for at least 8 hours
      • 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.
      • Wear athletic clothing the day of your test
    • Resting Metabolic Rate (RMR)To get an accurate RMR measurement the day of your testing, be sure to comply with following guidelines:
      • Do not eat or drink anything other than water for at least 4 hours prior to the measurement.
      • Do not smoke, use nicotine, consume caffeine, nutritional supplements, drugs containing ephedra (Ma Huang) or pseudoephedrine for at least 4 hour prior to the measurement.
      • Do not exercise (aerobic or strength training) for at least 8 hours before your scheduled appointment.
  3. Taking the Test - An accurate VO₂Max measurement requires an all-out effort (usually on a treadmill or bike) performed under a protocol involving specific increases in the speed and intensity of the exercise. The volume and oxygen concentration of exhaled air are collected and measured, thus determining how much oxygen the subject is using.
    • VO2Max Test - Consists of 10-15 minutes of graded exercise performance on a bike or treadmill breathing in a comfortable mask until maximum effort is achieved.  The ultimate goal is to reach a heart rate of 100% of max.
    • Sub-Max VO2 Test - If direct measurement of VO2Max cannot be performed, a sub-maximal exercise test can predict it by extrapolating heart rate and O2 uptake values. The test is identical to the VO2Max test except our goal is to reach a heart rate of 85% of max.
    • RMR Test - The test is quite simple and requires the subject to sit in a chair and breath normally for 15 minutes.  For accuracy, it's best when our clients get into a meditative or extremely relaxed state for that 15 minutes.
  4. Reviewing Your Results - If you've taken a test with us before, your previous test result(s) are stored in our system and used to chart your progress in each of these key areas: 
    • VO2max/VO2 Submax
      • Cardio Respiratory Fitness (VO₂Max) in ml/Kg/min - Tells us how efficiently your body uses and transports oxygen
      • Individual Heart Rate (HR) Training Zones - Training in the proper zones increases the speed of fat loss and performance gains
      • Anaerobic Threshold (VO2max only) - an extremely reliable and powerful predictor of performance in aerobic exercise
      • Critical Power (VO2max only) - measures the maximal intensity one can maintain for extended periods without fatiguing
    • Resting Metabolic Rate
      • Oxygen Consumption in ml/min
      • Ventilation in l/min
      • Respiratory Frequency per min
      • Heart Rate
      • O2 concentration during exhalation
      • Resting Metabolic Rate