Enraf Nonius EN-Motion - Page 55

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Test results
With the EN-Motion, the following test results are generated automatically and shown in the results screen:
• Walking time (shows how long you took to complete the test).
• Heart rate (shows the heart rate in beats per minute at the end of the test).
• Fitness index: this index shows the condition of the test participant, compared to the average condition of
others in the same age and gender group.
Interpreting the test results
The test results can be presented as maximum oxygen uptake (ml/min/kg) or as a fitness index. The results are
based on age, body mass index, walking time and heart rate at the end of the test. A fitness index of 100
corresponds to the average maximum oxygen uptake in the age and gender group of the test participant.
Values below 100 mean that the condition is below average; values above 100 mean that the condition is
above average. If you perform the test on a regular basis, you will be able to measure your progress. The less
good your condition, the more easily and quickly your condition will improve when you train regularly. The test
result provides an indication of how you should alter your training routine.
The table below provides an overview of the recommended training frequency and duration for each condition
level:
Index
Index classification
Training frequency
Duration
< 70
Considerably below average
2–5 times a week
20–30 min
70–89
Below average
3–4 times a week
30–40 min
90–95
A little below average
3–4 times a week
30–40 min
96–105
Average
3–4 times a week
30–40 min
106–110
A little above average
3–4 times a week
30–60 min
111–130
Above average
Every other day
45–60 min
>130
Considerably above average
Every other day
60 min.
As the UKK walking test measures the condition of the heart and the blood circulation, the recommendations
above refer to aerobic training. If your fitness index is lower than 90, you will need to increase your training
frequency to 3–4 times a week. Your training session should last around 30–40 minutes and your heart rate
must be at the same level as during the walking test. If your fitness index is 90–110, you should train every
other day for 30 minutes to 1 hour at a heart rate which is 10–20 beats per minute higher than it was during the
walking test. If your fitness index is above 110, you may continue with your current training regime.
Performing the 2-km UKK walking test on the EN-Motion treadmill
Ensure that the user has warmed up properly
and that the heart-rate belt is connected (see
below).
Select the Exertion tests function using the
central controller and press OK.
Now enter your personal details before
selecting from the list of available exertion
tests.
These details are used to calculate and
present the personal test results.
Fitness index Interpretation Result displayed as:
Less than 70
Much lower than average
- -
Between 70 and 90
A little below average
-
Between 90 and 110
Average
- / +
Between 110 and 130
A little above average
+
Higher than 130
Much better than average
++