This test measures your aerobic or cardiovascular fitness level. The fitter you are, the faster your heart rate will return to normal after exercise.

The Step Test 

 
Measures: your cardiovascular endurance.
Starting Position: This test is based on a 12-inch step. Stand facing the step.

Action: March up and down on the step for 3 minutes.  Step up with one foot
and then the other. Step down with one foot followed by the other foot. Try to maintain a steady four beat cycle. It's easy to maintain if you say "up, up, down, down". Go at a steady and consistent pace.

Goal: See how quickly your heart rate will come back down to it’s resting rate.

Score: At the end of 3 minutes, remain standing while you check your heart rate. Take your pulse for one minute & use the chart below to find out how you rate.
 

Age-adjusted standards based on guidelines published by the American College of Sports Medicine (ACSM):

How did you go?  You can improve your score by developing a regular cardio routine you will stick to. At least three times a week. Gradually increase the intensity and duration of your workouts to boost your endurance.
 

For more fitness and nutrition advice contact the fitness experts at Bodybykris Fitness Elite on 011 2825749, 077130612, visit us at 135, Dutugemunu St, Kohuwala or check us out @ bodybykris.com.  Yourself.  Only Better.