Those starting the VO_{2 max} assessments must first measure their heart rate, an important component used in the calculations.

To check your pulse, you can follow these steps

1. Find your pulse. You can find your pulse on your wrist, neck, or foot.
2. Place your index and middle fingers on your skin above the pulse.
3. Press lightly until you feel the blood pulsing beneath your fingers.
4. Count the beats you feel for 10-15 seconds.
5. Multiply this number by four or six to get your heart rate (or pulse) per minute.

Creating a Plan to Develop CR Fitness

Once the assessments have been completed, the next step is to develop a plan for maintaining or improving your current level of fitness. This fitness plan should include activities that are safe and adapted to meet your personal goals. Once these fitness goals have been identified, the principles of adaptation to change can be utilized to achieve those goals. These principles include specificity, targeting specific areas in a workout, and overload, the practice of increasing exertion as the body adapts to ensure continued gains in fitness levels. Specifically, you need to apply the FITT principle (Frequency, Intensity, Time, and Type) described in detail in the previous chapter, “Fitness Principles”:

• Frequency: 3–5 days per week for healthy adults.
• Intensity: moderate to vigorous intensity, which equals 40–85% of heart rate reserve, or 55–90% of percentage of max heart rate. (More information about intensity will be provided later.)
• Time/duration: 20­­–60 minutes per session or accumulation of 150 minutes per week. Sessions must be continuous for 10 minutes or more.
• Type/mode: Use large muscle groups and exercises specific to cardiorespiratory exercise.