How to Use ACSM Stepping Equation

The American College of Sports Medicine (ACSM) is a great tool in determining a person's total gross VO2, which is the total rate of oxygen consumption during both rest and exercise. In other words, gross VO2 = resting VO2 + exercise VO2. This figure is expressed in ml.kg-1.min-1 and is used when figuring out the energy used during such activities as walking, running, or in this case, bench stepping. This equation is especially helpful for trainers who have clients in the process of improving their aerobic training.

Difficulty: Moderate

Instructions

1. Calculate F: Stepping frequency (F) x 0.2 =
   24 steps.min-1 x 0.2 = 4.8 ml.kg-1.min

2. Convert bench height to meters: 1 inch = 0.0254m
   15 inches x 0.0254m = 0.381m

3. Calculate VO2 for exercise: VO2 = Bench height x Stepping rate x 1.33
   x 1.8 = 0.381m x 24 steps.min-1
   x 1.33 x 1.8 = 21.90 ml.kg-1.min-1

4. Add resting VO2 to exercise VO2. The resting VO2 is the given average value.
   

   
   VO2 = 4.8ml.kg-1.min-1 + 21.90 ml.kg-1.min-1
   + 3.5 ml.kg-1.min-1
   = 30.2 ml.kg-1.min-1

5. VO2 rates for men and women aged 30-39:
   

   
   Men = Poor (<35), Fair (36-39), Good (40-42), Excellent (43-47), Superior (48+)
   

   
   Women = Poor (<29), Fair (30-32), Good (33-35), Excellent (36-39), Superior (40+)

[NikoKrommydas]

on 3/29/2008 Rosey,

The math error has been corrected. I apologize for that.

Also, the value 4.8 comes from step one, which is included as part of the exercise VO2.

[roseycat707]

on 3/23/2008 You made a math error.
4.8ml.kg-1.min-1 + 21.90 ml.kg-1.min-1 + 3.5 ml.kg-1.min-1 = 30.2, NOT 29.5

also, where does 4.8 come from? You say to add resting vo2 and ex vo2, but that would be 21.9 + 3.5 = 25.4

[kamoguy]

on 3/16/2008 You have a lot of detail here. Calculating VO2 is useful in a lot of fitness settings.