UKK Walking review execution and evaluation

The UKK Walking Test (named after Urho Kaleva Kekkonen, Finnish President 1956-1981) is a rapid walking on level ground over 2 km.

Purpose of the UKK walking test


The test calculates the performance of the cardiovascular system. The following parameters are included:

  • age
  • Gender
  • body size
  • Body weight
  • Required time for the 2 km distance
  • Heart rate

From these parameters, a so-called walking index (WI) is calculated using a formula.

Who the UKK Walking test is for


  • In principle, anyone aged 16 or over can perform this test.
  • However, due to the relatively moderate load it is especially suitable for beginners to get an initial assessment.
  • In addition, the test is very easy to perform and repeatable.
  • Beginners should seek medical attention before performing the UKK Walking test.

Preparing for the UKK Walking Test


  • One day before the test you should alcoholic beverages and avoid physical exertion.
  • Do not eat heavy meals before the test and restrict smoking as much as possible.
  • Weare comfortable training clothes / training shoes suitable for the weather.
  • Before the actual test, make sure to warm up with a little gymnastics and a few minutes of loose walking.

UKK walking test sequence


  • Walk a 2 km long flat stretch quickly.
  • Walk with swinging arms.
  • Make sure you don’t start running. When walking, one foot always touches the ground.
  • maintain a steady pace; a final sprint may cause a worse result due to an increased heart rate.
  • Measure your heart rate and walking time at the end of the range and record them.

If you have a heart rate monitor, you can see the walking time and your heart rate also on it. Most heart rate monitors also show a heart rate average, this value is even better suited.

evaluation of the UKK walking test


The walking index (WI) is calculated according to the following formulas:

Men:
WI = 420 + 0.2 * J - 11.6 * min - 0.56 * HF - 2.6 * (BMI = kg / [size in m ^ 2])
Women:
WI = 304 + 0.4 * J - 8.5 * min - 0.32 * HF - 1.1 * (BMI = kg / [size in m ^ 2])
J = age in years.
min = Walking time in minutes.
HF = heart rate.
Calculated BMI = body mass index.
kg = body weight.
Height = height in meter.

 

Calculation example for a 1.78 meter tall, 65 year old man with a body weight of 91 kg. This man completed the walking distance in 15 minutes and 30 seconds. His average heart rate was 152 beats per minute.

WI = 420 + 0.2 * 65 - 11.6 * 15,5 - 0.56 * 152 - 2.6 * (91 / [1,78 ^ 2])
First the parenthesis is calculated here:
WI = 420 + 0.2 * 65 - 11.6 * 15.5 - 0.56 * 152 - 2.6 * (91 / 3.1684)
WI = 420 + 0.2 * 65 - 11.6 * 15.5 - 0.56 * 152 - 2.6 * 28.72
Now the product must be calculated ("dot before line calculation"):
WI = 420 + 13 - 179.8 - 85,12 - 74,67
The following value results from the rest:
WI = 93.41

Evaluation of the UKK Walking Test Results


The evaluation of the Fitness is calculated using the walking index:

Walking Index < 70 70-89 90-109 110-130 > 130
Assessment very weak weak medium good very good

This post is also available in: German

William C. Hilberg
As an author, Mr. Hilberg has published several papers on health issues that have gained international recognition. He is close to nature and loves the seclusion and activity as a freelance journalist. In his function as editor William C. Hilberg manages the entire content of PENP. Our team greatly appreciates his expertise and is proud to have him on board.