About Walk 4 Life
Walk4Life - How to carry out a Walking Fitness Test
This video explains how you can carry out a Walking Fitness Test and then add your score on the Walk4Life website. You can find our Fitness Tests on the website and then keep track of you fitness levels using the 'Track your progress' feature, visit www.walk4life.info for more information and to sign up for free.
Some of the Walk4Life Miles can be used for the walking fitness test. These routes are shown on the website as Fitness Test Routes using the icon shown here. They are all Walk4Life Miles, and are flat with a firm surface, they are waymarked as Walk4Life Miles, are uninterrupted (so you can walk at a steady pace) and any potential hazards will have been identified.
The website only shows your fitness scores if you have taken a fitness test - if you haven't taken a test the graph will show all zeros, no matter how much walking you have done or how fit you are.
To take the walking fitness test you will need to sign in to the website making sure you have entered your date of birth and your weight into your profile. There is a video to help show you how to take the test – and more help in “How to test your fitness” which you can download below.
First find a suitable route, and save it to your walks.
Then walk the mile as fast as you comfortably can, and at the end immediately take your pulse, and record how long you took. Measure your pulse for 10 seconds, then multiply it by 6 to get beats per minute.
Go back to ‘My walks’ and select to complete the walk you have just done. Enter your pulse (in beats per minute) and your time in minutes and seconds, then click ‘complete this walk’.
The result is given as a score, and in bands – there are 6 bands, from very low to very high. These are based on average scores for people your age and gender. You can see a graph of your scores in “Track my progress”.
Here's some guidance documents that you may want to read before completing the walking fitness test: