Posted on July 31, 2009 in Latest News
You want to test how fit you are. But you do not want to book an appointment in the neighborhood gym with all the complicated equipment and its results that you cannot interpret or understand. Try the Harvard step test at home. All you need for this test is a step stool- about 20 inches high, a stop watch and a metronome (if you can count your pulse rate manually, this gadget is not necessary).
The Harvard step test is carried out by continuously stepping on and off the stool for a period of five minutes without stoppage. The pulse rate is recorded for three intervals for a period of 30 seconds each from after the 1st minute. Note your pulse rate for the period of 1-1.5 minutes after the workout, 1.5 to 2 minutes after the workout and 2 to 2.5 minutes after the workout. That is, finish your work out for five minutes on the step, and then rest for 1 minute. After that note your pulse rate for the next 30 seconds, and then the next 30 seconds and the next 30 seconds after that. This will give you three readings.
Remember that you need to use the number of heartbeats in the span of those 30 seconds and not the direct pulse rate. If you have recorded the pulse rate, simply divide it by 2.
The formula for calculating your fitness after recording your pulse rate is
100 * number of seconds of work out (use 300, if you have worked out for the whole 5 minutes, or else input the number of seconds before you got exhausted) / 2* sum of the three recordings.
A fitness index of 80 is good. If its 65 to 80 it can be improved. If it is below 65, you really need to work more on your fitness levels.
Make sure you have recorded the right number of heartbeats and carried out the test properly in order for the test results to be indicative of your fitness levels. If you calculate a score which is on the lower side, you might then want to obtain a report on your fitness levels prepared by expert fitness instructors.
We insist, take adequate caution when being your own doctor. There is only so much guidance you can obtain from the internet.
-Lin J
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