{"id":317,"date":"2024-12-10T12:20:35","date_gmt":"2024-12-10T12:20:35","guid":{"rendered":"https:\/\/blog.westminster.ac.uk\/instituteforhealthyurbanliving\/?page_id=317"},"modified":"2026-01-21T15:30:20","modified_gmt":"2026-01-21T15:30:20","slug":"services-health-assessments","status":"publish","type":"page","link":"https:\/\/blog.westminster.ac.uk\/instituteforhealthyurbanliving\/services-health-assessments\/","title":{"rendered":"Science-Backed Performance &amp; Well-Being Services"},"content":{"rendered":"\n<p><strong>Welcome to the Institute for Healthy Urban Living<\/strong>&nbsp;<\/p>\n\n\n\n<p>The <strong>Institute for Healthy Urban Living<\/strong>, based at the <strong>University of Westminster<\/strong>, offers a unique opportunity for the public to access professional services that support health and fitness. Whether you&#8217;re a high-performing athlete or simply want to better understand your body and how to stay well, our <strong>Health Services<\/strong> are designed for you.&nbsp;Our <strong><a href=\"https:\/\/blog.westminster.ac.uk\/instituteforhealthyurbanliving\/about-ihul\/\" data-type=\"page\" data-id=\"138\">Privacy Note<\/a><\/strong> explains how we collect, use, and protect your personal information when you contact us, book a service, or take part in our activities.<\/p>\n\n\n\n<p>In collaboration with <strong>Dr Steve Ingham<\/strong>, a world-class sports physiologist and trainer to Olympic and international athletes, our team delivers <strong>cutting-edge physiological testing<\/strong> and expert-led guidance to help you better understand your health and physical potential.&nbsp;<br>Learn more about Dr Steve Ingham and his team <a href=\"https:\/\/drsteveingham.com\/\">Dr. Steve Ingham &#8211; Performance Scientist &amp; Speaker<\/a><\/p>\n\n\n\n<p><strong>Available Services<\/strong>&nbsp;<\/p>\n\n\n\n<p><strong>1. BodPod Body Composition Analysis<\/strong>&nbsp;<\/p>\n\n\n\n<p>The <strong>BodPod<\/strong> is a scientifically validated device used to assess <strong>body composition<\/strong>, including body fat percentage and lean mass. This egg-shaped chamber uses <strong>air displacement<\/strong> to calculate your body density.&nbsp;<\/p>\n\n\n\n<p><strong>How to Prepare:<\/strong>&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Fasting:<\/strong> Avoid food and drink (except minimal water) for 2\u20133 hours before the test.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Clothing:<\/strong> Wear tight-fitting clothing (e.g., swimsuit, compression shorts, or sports bra). Avoid cotton. A swim cap will be provided.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Skin:<\/strong> Do not apply lotions, oils, or creams on the day of the test.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Accessories:<\/strong> Remove all jewellery, watches, and metal items.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Exercise:<\/strong> Avoid strenuous activity within 2 hours of testing.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Hydration:<\/strong> Be normally hydrated, but don\u2019t overhydrate.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Restroom:<\/strong> Use the toilet beforehand, as fullness may affect measurements.&nbsp;<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1\" height=\"1\" src=\"https:\/\/blog.westminster.ac.uk\/instituteforhealthyurbanliving\/wp-content\/uploads\/sites\/147\/2025\/07\/image.png\" alt=\"\" class=\"wp-image-941\" \/><\/figure>\n\n\n\n<p><strong>2. VO\u2082 Max Testing (Maximal Oxygen Consumption)<\/strong>&nbsp;<\/p>\n\n\n\n<p><strong>VO\u2082 max<\/strong> is the gold standard for assessing <strong>aerobic fitness<\/strong>. This lab-based test uses a treadmill, rowing machine, or stationary bike, with intensity increasing gradually until exhaustion. Participants wear a breathing mask and heart rate monitor.&nbsp;<\/p>\n\n\n\n<p><strong>Before Booking:<\/strong>&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Complete a <strong>pre-service questionnaire<\/strong>.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>If any medical conditions are reported, <strong>GP clearance is required<\/strong>. (Email ihul@westminster.ac.uk for a template letter.)&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>If you\u2019re <strong>40+<\/strong> and train <strong>less than 3 hours\/week<\/strong>, a <strong>submaximal<\/strong> version will be used.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>If you\u2019re <strong>under 40<\/strong>, healthy, and train <strong>more than 3 hours\/week<\/strong>, you may qualify for the <strong>maximal test<\/strong> (final approval on the day).&nbsp;<\/li>\n<\/ul>\n\n\n\n<p><strong>How to Prepare:<\/strong>&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Questionnaire:<\/strong> Complete the health form in advance.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Fasting:<\/strong> Eat a light meal 2\u20133 hours before; don\u2019t fast or overeat.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Clothing:<\/strong> Wear athletic clothing and supportive trainers.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Hydration:<\/strong> Stay well-hydrated throughout the day; avoid drinking large quantities an hour before.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Caffeine:<\/strong> Avoid for 4\u20136 hours before the test.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Alcohol:<\/strong> Avoid for 24 hours prior.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Exercise:<\/strong> Avoid intense exercise 24 hours before testing.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sleep:<\/strong> Get 7\u20138 hours of rest the night before.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Medications:<\/strong> Notify your practitioner of any heart, blood pressure, or respiratory medications.&nbsp;<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1\" height=\"1\" src=\"https:\/\/blog.westminster.ac.uk\/instituteforhealthyurbanliving\/wp-content\/uploads\/sites\/147\/2025\/07\/image-2.png\" alt=\"\" class=\"wp-image-943\" \/><\/figure>\n\n\n\n<p><strong>3. Resting Metabolic Rate (RMR) Testing<\/strong>&nbsp;<\/p>\n\n\n\n<p>This test measures how many calories your body burns at rest, which is key for <strong>weight management<\/strong> and tailoring your <strong>diet and exercise plan<\/strong>. During the test, you\u2019ll sit or lie down while wearing a mask or mouthpiece that monitors your breathing.&nbsp;<\/p>\n\n\n\n<p><strong>How to Prepare:<\/strong>&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Fasting:<\/strong> No food for 4\u201312 hours before the test. Water only.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Caffeine:<\/strong> Avoid all caffeine for 4\u20136 hours prior.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Alcohol:<\/strong> Avoid for at least 24 hours.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Exercise:<\/strong> No moderate or intense activity for 24 hours prior.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Clothing:<\/strong> Wear loose, comfortable clothing.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Rest:<\/strong> Arrive early to stay calm and avoid rushing.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Breathing Equipment:<\/strong> A mask\/mouthpiece will measure your oxygen and carbon dioxide.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Duration:<\/strong> The breathing portion lasts ~20 minutes. Remain still and breathe normally.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Medications:<\/strong> Inform your practitioner about any relevant medications.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>4. Lactate Threshold Testing<\/strong><\/p>\n\n\n\n<p>Lactate threshold testing identifies the exercise intensity at which lactate accumulates faster than your body can clear it. This critical marker helps athletes and coaches set training zones, monitor progress, and optimize performance strategies. The test provides several key measurements:<\/p>\n\n\n\n<p><strong>Lactate Threshold Values:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Heart rate at lactate threshold (bpm)<\/li>\n\n\n\n<li>Power output or running pace at threshold<\/li>\n\n\n\n<li>Blood lactate concentration at various intensities<\/li>\n\n\n\n<li>Training zone recommendations (typically 5\u20137 zones)<\/li>\n<\/ul>\n\n\n\n<p><strong>Performance Insights:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Graphical representation of lactate accumulation vs. intensity<\/li>\n\n\n\n<li>Comparison to previous tests (if applicable)<\/li>\n\n\n\n<li>Personalized training heart rate zones<\/li>\n\n\n\n<li>Predicted race paces for various distances<\/li>\n<\/ul>\n\n\n\n<p><strong>Report Format:<\/strong><br>You&#8217;ll receive a detailed report showing your lactate curve, threshold markers, and specific training recommendations based on your results.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"before-booking\">Before Booking<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Complete a pre-service questionnaire.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>If any medical conditions are reported, GP clearance is required. (Email\u00a0<a href=\"mailto:ihul@westminster.ac.uk\" target=\"_blank\" rel=\"noreferrer noopener\">ihul@westminster.ac.uk<\/a>\u00a0for a template letter.)<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>The test involves finger-prick blood samples taken at increasing exercise intensities, typically every 3\u20135 minutes.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"how-to-prepare\">How to Prepare<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Questionnaire:<\/strong>\u00a0Complete the health form in advance.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Fasting:<\/strong>\u00a0Eat a light, carbohydrate-based meal 2\u20133 hours before; don&#8217;t fast or overeat.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Clothing:<\/strong>\u00a0Wear athletic clothing and supportive trainers appropriate for your chosen modality (running, cycling, or rowing).<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Hydration:<\/strong>\u00a0Stay well-hydrated throughout the day; avoid drinking large quantities an hour before.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Caffeine:<\/strong>\u00a0Avoid for 4\u20136 hours before the test, as it may affect lactate values.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Alcohol:<\/strong>\u00a0Avoid for 24 hours prior.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Exercise:<\/strong>\u00a0Avoid intense exercise 24\u201348 hours before testing. Light activity is acceptable.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sleep:<\/strong>\u00a0Get 7\u20138 hours of rest the night before.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Medications:<\/strong>\u00a0Notify your practitioner of any heart, blood pressure, or performance-enhancing medications.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h1 class=\"wp-block-heading\">Body Composition Services<\/h1>\n\n\n\n<h2 class=\"wp-block-heading\">Understand Your Body Composition, Track Your Progress<\/h2>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th>Service<\/th><th>Details<\/th><th>Duration<\/th><th>Price <\/th><\/tr><\/thead><tbody><tr><td><strong>Bod Pod Composition Test<\/strong><\/td><td>Measures body fat and lean mass with high accuracy. Ideal for tracking fitness progress, weight management, or performance goals.<\/td><td>1 hour<\/td><td>\u00a369<\/td><\/tr><tr><td><\/td><td><\/td><td><\/td><td><\/td><\/tr><tr><td><strong>Resting Metabolic Rate (RMR) Test + Consultation<\/strong><\/td><td>Measures how many calories you burn at rest. Helps tailor diet plans for optimal performance and energy balance.<\/td><td>1 hour<\/td><td>\u00a3190<\/td><\/tr><tr><td><strong>Comprehensive Metabolism &amp; Body Composition Package<\/strong><\/td><td>Combines Bod Pod + RMR for a full metabolic and composition profile. Ideal for understanding how your body processes energy.<\/td><td>1.5 hours<\/td><td>\u00a3240<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<h1 class=\"wp-block-heading\">Aerobic Performance Testing<\/h1>\n\n\n\n<h2 class=\"wp-block-heading\">Develop Your Engine, Train Smarter<\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Service<\/th><th>Details<\/th><th>Duration<\/th><th>Price<\/th><\/tr><\/thead><tbody><tr><td><strong>VO2 Max Test + Consultation<\/strong><\/td><td>Measures your maximum oxygen uptake and cardiovascular fitness. Essential for endurance athletes or anyone aiming to improve aerobic performance.<\/td><td>1.5 hours<\/td><td>\u00a3190<\/td><\/tr><tr><td><strong>Lactate Threshold Test + Consultation<\/strong><\/td><td>Identifies the point where fatigue sets in and optimises endurance training. Helps set training zones for peak efficiency.<\/td><td>1.5 hours<\/td><td>\u00a3160<\/td><\/tr><tr><td><strong>Performance Testing Package: VO2 Max + Lactate Threshold<\/strong><\/td><td>Full aerobic performance profile to assess endurance potential. Ideal for runners, cyclists, and endurance athletes.<\/td><td>2 hours<\/td><td>\u00a3290<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<h1 class=\"wp-block-heading\">Complete Performance &amp; Recovery Packages<\/h1>\n\n\n\n<h2 class=\"wp-block-heading\">Take Control of Your Health &amp; Performance<\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Service<\/th><th>Details<\/th><th>Duration<\/th><th>Price<\/th><\/tr><\/thead><tbody><tr><td><strong>Full Fitness &amp; Metabolism Package<\/strong><\/td><td>Includes VO2 Max, Lactate Threshold, Bod Pod, and RMR. Comprehensive analysis of metabolism, endurance, and body composition.<\/td><td>3 hours<\/td><td>\u00a3390 <\/td><\/tr><tr><td><strong>Recovery &amp; Wellness Package<\/strong><\/td><td>Designed to optimise energy levels, sleep, and nutrition. Includes Bod Pod, RMR, Sleep Consultation, and Nutrition Support.<\/td><td>3 hours<\/td><td>           \u00a3350<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<h1 class=\"wp-block-heading\">Specialist Support Services<\/h1>\n\n\n\n<h2 class=\"wp-block-heading\">Go Beyond the Data \u2013 Take Action<\/h2>\n\n\n\n<figure class=\"wp-block-table has-medium-font-size\"><table class=\"has-fixed-layout\"><thead><tr><th>Service<\/th><th>Details<\/th><th>Duration<\/th><th>Price<\/th><\/tr><\/thead><tbody><tr><td><strong>Life Coaching &amp; Performance Mindset Consultation<\/strong><\/td><td>One-to-one session focused on mental resilience, goal setting, and maximising performance. Tailored to athletes, performers, and professionals.<\/td><td>1 hour<\/td><td>          \u00a3100<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<h1 class=\"wp-block-heading\">Why Choose IHUL?<\/h1>\n\n\n\n<ul class=\"wp-block-list\">\n<li>All assessments include a 30-minute expert consultation to help you apply the results.<\/li>\n\n\n\n<li>Exclusive reduced rates for a limited time, offering top-tier services at a fraction of their normal cost.<\/li>\n\n\n\n<li>Backed by science and trusted by elite performers and athletes.<\/li>\n\n\n\n<li>Services delivered by highly qualified and accredited practitioners, ensuring professional standards and expert guidance.<\/li>\n\n\n\n<li>Located at the University of Westminster\u2019s New Cavendish Campus, providing a central, accessible, and professional service.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<h1 class=\"wp-block-heading\">Booking Information<\/h1>\n\n\n\n<h2 class=\"wp-block-heading\">Clinic Operating Hours<\/h2>\n\n\n\n<p>Currently open on Wednesdays only 9-5pm<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Attending Appointments<\/h2>\n\n\n\n<p><strong>Please do not attend the Clinic if you are experiencing any COVID-19, Norovirus, or flu-like symptoms.<\/strong><\/p>\n\n\n\n<p>\u2014<br><strong>The Institute for Healthy Urban Living<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">To book a service:<\/h2>\n\n\n\n<p><strong>Email:<\/strong> IHUL@westminster.ac.uk<\/p>\n\n\n\n<p>When you email, kindly include; the name of 1) recipient, 2) date, 3) time, 4)service, and 5) mobile number. Payment will be made once we have confirmed the date and time of your service. Bookings are made a minimum of 7 days in advance. <\/p>\n\n\n\n<p><strong>Location: <\/strong><a href=\"https:\/\/maps.app.goo.gl\/nx6kuHUsAectJgHW7\">115 New Cavendish Street, London W1W 6UW<\/a><\/p>\n\n\n\n<p>For detailed inquiries, contact us directly via phone or email.<\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Welcome to the Institute for Healthy Urban Living&nbsp; The Institute for Healthy Urban Living, based at the University of Westminster, offers a unique opportunity for the public to access professional services that support health and&#8230;<\/p>\n","protected":false},"author":848,"featured_media":222,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-317","page","type-page","status-publish","has-post-thumbnail","hentry"],"_links":{"self":[{"href":"https:\/\/blog.westminster.ac.uk\/instituteforhealthyurbanliving\/wp-json\/wp\/v2\/pages\/317","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.westminster.ac.uk\/instituteforhealthyurbanliving\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/blog.westminster.ac.uk\/instituteforhealthyurbanliving\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/blog.westminster.ac.uk\/instituteforhealthyurbanliving\/wp-json\/wp\/v2\/users\/848"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.westminster.ac.uk\/instituteforhealthyurbanliving\/wp-json\/wp\/v2\/comments?post=317"}],"version-history":[{"count":48,"href":"https:\/\/blog.westminster.ac.uk\/instituteforhealthyurbanliving\/wp-json\/wp\/v2\/pages\/317\/revisions"}],"predecessor-version":[{"id":1299,"href":"https:\/\/blog.westminster.ac.uk\/instituteforhealthyurbanliving\/wp-json\/wp\/v2\/pages\/317\/revisions\/1299"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.westminster.ac.uk\/instituteforhealthyurbanliving\/wp-json\/wp\/v2\/media\/222"}],"wp:attachment":[{"href":"https:\/\/blog.westminster.ac.uk\/instituteforhealthyurbanliving\/wp-json\/wp\/v2\/media?parent=317"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}