Optimize Your Fitness Journey with Performance Testing
In this insightful episode of the Medicine 3.0 podcast, Bionic Health advisors Kelly and Anna dive into the world of performance testing and how it can revolutionize your fitness journey. Whether you're a seasoned athlete or just beginning to incorporate exercise into your routine, establishing a baseline through comprehensive testing provides invaluable data to guide your path toward optimal health.
Why Performance Testing Matters
Performance testing gives you a clear picture of where you stand across multiple fitness domains. As Anna explains, "We recommend it to get a baseline of where our members are at currently in their fitness. They get percentiles, and that's helpful to get a knowledge of where they're at and where they should go."
This data-driven approach transforms abstract fitness goals into tangible metrics that can be tracked and improved over time. By establishing these baselines, your Bionic Health team can create truly personalized recommendations tailored to your specific needs.
What to Expect During Testing
The comprehensive performance testing protocol at Bionic Health includes:
- VO2 Max Testing - The gold standard for measuring cardiorespiratory fitness, conducted on a stationary bike
- Strength Assessments - Including bench press and leg press for maximal strength evaluation
- Muscular Endurance Tests - Push-ups and dead hang measurements
- Hand Grip Strength - An excellent indicator of overall body strength
- Mobility Assessments - Evaluating shoulder, hip, ankle, and knee mobility
- Vertical Jump - Measuring power, which tends to decline most rapidly with age
Many members feel nervous about performance testing or believe they need to "train before they train." Kelly and Anna emphasize there's no need to worry—the purpose is simply to establish a starting point. "There's really no pressure to get any certain score right off the bat," Anna reassures. "It's just getting more information that's valuable for how to improve looking forward."
The Science Behind VO2 Max
The VO2 Max test measures how efficiently your aerobic system uses oxygen during maximal exertion. This data helps determine your personal heart rate zones for training, allowing for more precise workout programming. As Kelly explains, the test also provides insights into metabolic flexibility—your body's ability to switch between different energy sources during exercise.
Tracking Progress Over Time
Most members who return for follow-up testing see significant improvements across multiple metrics, particularly in VO2 Max and bench press strength. The recommended retesting frequency is every 6-12 months, allowing sufficient time for meaningful changes to occur while keeping you accountable to your fitness goals.
Beyond the Numbers
Performance testing isn't just about achieving high percentile rankings—it's about optimizing your health for longevity and quality of life. As Anna notes, "A lot of our members join Bionic with the goal of aging comfortably and being able to do the things that they love long-term."
Even members who regularly strength train often discover opportunities for improvement in their programming. The testing process frequently reveals needs for more strategic progressive overload or better balance between different fitness domains.
Take the First Step
If you've been hesitating to schedule your performance testing session, Kelly and Anna have one clear message: don't wait. The valuable information gained from these assessments will help you work more efficiently toward your goals, whether you're just starting out or looking to optimize an existing routine.
"Performance testing is valuable for all of our members," Anna concludes. "It gives a lot of valuable information on how to improve in all of these different areas... we can really work with you one-on-one to slowly add in training or adjust to your specific goals."
Ready to establish your fitness baseline? Contact your Bionic Health advisor today to schedule your performance testing session.
Podcast Timestamps:
00:08 - Introduction and welcome
00:58 - Overview of performance testing benefits and protocols
03:53 - VO2 Max testing explained
09:53 - Using heart rate data for personalized training zones
12:50 - Strength and grip testing protocols
16:25 - Importance of mobility for healthy aging
18:55 - Vertical jump testing and power assessment
20:06 - Plyometric training discussion
23:55 - Recommended frequency for retesting
25:19 - Balancing different training modalities
26:42 - Final thoughts and encouragement for members
29:05 - Closing remarks