I will be 47 next month. Here is a snapshot of my vitals.
I use Apple Watch and the below measurements are from that.
My Cardiovascular fitness is very poor. Below Average in fact.
- VO2 Max : 29.7.
This is Low. Rock bottom – as per Health app.
2. Cardio Recovery : 24BPM
Couldn’t find enough material on how apple has computed this and how I can interpret.
3. Resting heart rate : 70 BPM
I have High Blood Pressure ( 130/90 ) – haven’t measured in a while.
| MENS RESTING HEART RATE CHART | ||||||
| AGE | 18 -25 | 26 -35 | 36 -45 | 46 – 55 | 56 -65 | 65+ |
| ATHLETE | 49-55 | 49-54 | 50-56 | 50-57 | 51-56 | 50-55 |
| EXCEL’T | 56-61 | 55-61 | 57-62 | 58-63 | 57-61 | 56-61 |
| GOOD | 62-65 | 62-65 | 63-66 | 64-67 | 62-67 | 62-65 |
| ABOVE AV | 66-69 | 66-70 | 67-70 | 68-71 | 68-71 | 66-69 |
| AVERAGE | 70-73 | 71-74 | 71-75 | 72-76 | 72-75 | 70-73 |
| BELOW AV | 74-81 | 75-81 | 76-82 | 77-83 | 76-81 | 74-79 |
| POOR | 82+ | 82+ | 83+ | 84+ | 82+ | 80+ |
| Resting Heart Rate for WOMEN | ||||||
| Age | 18-25 | 26-35 | 36-45 | 46-55 | 56-65 | 65+ |
|---|---|---|---|---|---|---|
| Athlete | 54-60 | 54-59 | 54-59 | 54-60 | 54-59 | 54-59 |
| Excellent | 61-65 | 60-64 | 60-64 | 61-65 | 60-64 | 60-64 |
| Good | 66-69 | 65-68 | 65-69 | 66-69 | 65-68 | 65-68 |
| Above Average | 70-73 | 69-72 | 70-73 | 70-73 | 69-73 | 69-72 |
| Average | 74-78 | 73-76 | 74-78 | 74-77 | 74-77 | 73-76 |
| Below Average | 79-84 | 77-82 | 79-84 | 78-83 | 78-83 | 77-84 |
| Poor | 85+ | 83+ | 85+ | 84+ | 84+ | 84+ |
4. Hang test : 30 seconds. Way lower.
“…males to the standard of two minutes, and females to a minute and half…at the age of forty!”
5. Heart Rate Variability : 30ms. Ideal should be 35ish.
So what next for me?
- Increase my Vo2 Max. I have started doing HIIT – High Intensity Interval Training – once a week for 30 minutes. Apple Watch has this option.
- Have to take lot of stairs. Back in Bangalore – our office is in 5th floor ( vehicle parking is -2 : 7 floors if I take stairs), Home is in 4th floor ( 3rd floor, vehicle parking is -1 ). Currently in Dallas since we work out of home and hardly there are any stairs to take. I think my Vo2 Max will not improve.
- Have to carry weight. There is something called Farmer’s carry – fill 2 bags with heavy weights and walk around the home.
- Continue Hanging. Will try to add 1-2 seconds more hang time every week. Have to take it up to a minute somehow.
- More runs. Will target daily 10k.
- Will start Pushups and planks.
- Will start skipping after I get back to India.
- I have weights back home – will add to my routine.
Let me post my numbers after 6 months. Apr 2024. Let’s see if I have improved on the above numbers.
