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VO₂MaxUnderstand, measure and improve your cardiorespiratory fitness

Keep going

Choose your next step this week

Give “I’ll exercise” a time and a place. This tool puts one plan you choose onto a card. Choose an activity that fits your health and everyday life; do not increase the workload just because of a VO₂Max reading.

Visual guide

Choose → keep a copy → reflect

1. Choose one plan

Choose when and where to do an activity you have established is suitable for you.

2. Keep it handy

Copy or print the card, or import it into your own calendar.

3. Decide what comes next

Reflect on what you did and how tired you felt, then choose your next date and activity.

An editorial tool for making a plan more specific. It is not an exercise prescription or a programme guaranteed to improve VO₂Max.

Check first if you have not chosen a suitable activity

If you have a medical condition, take medication or have concerning symptoms, check any exercise restrictions and precautions and consult a doctor as needed. Rest when you feel unwell. Stop exercising if you experience unusual symptoms such as chest pain, cold sweats or dizziness.

Make one appointment with yourself

Choose an activity and amount of time you have already established are suitable for you. This tool does not prescribe exercise or decide whether it is safe for you.

Your entries stay on this page. They are not sent to the site or automatically saved. Copy, print or download your plan if you want to keep it.

Details for one plan

For example, your usual walk or an activity agreed with your trainer. You do not need to enter medical information.

Use your device’s local time.

Use an amount you know suits you, including preparation and cooling down as needed.

A short label such as “nearby park” or “gym” is enough. A full address is unnecessary.

For example, reschedule if it rains. Resting when you feel unwell is also an option.

A changed plan can still inform your next step

Look back at your copied plan or calendar. Consider what you actually did, how it felt and any next-day tiredness. If the timing did not work, choose another time that fits your life. Include decisions to rest in your reflection.

While this page remains open, use the reflection choices below your card. After leaving the page, add notes to the copy you kept and create a fresh card when you plan your next activity. The site does not store a history.

Sources

  1. Japan's Ministry of Health, Labour and Welfare: Physical Activity and Exercise Guide for Health Promotion 2023, INFORMATION 4, Points for safe physical activity and exercise. (in Japanese; title translated) https://www.mhlw.go.jp/content/001195872.pdf

No specialist review; sources providedContent last checked: Editorial policy