Fitness appraisal test 1- Modified Harvard Step Test- aerobic fitness

Determine aerobic fitness level by recording results from Modified Harvard Step Test. This is test 1 of 4.
You will need a 50 cm-high step, a stopwatch to go for 5 minutes then 3 lots of 1 minutes, and a metronome set at 30bpm. What I’m using is a step and an app on my computer for metronome beats and alarm on my Apple Watch for timing.
If you don't want to do the test with me, you can jump from 1:44 to 6:45. If you don't want to wait for me to measure my heartbeat test results, you can jump to 11:24 to go through the calculations.
Fitness Index calculation = (100 x (test duration- 5mins in seconds) 300) divided by (2 x sum of heart beats in the recovery periods). 30,000 /( +_+ x2)= your result.
The Fitness index rating against population norms can be found in the following:
Excellent: more than 96
Good: 83-96
Average: 68-82
Low average: 54-67
Poor: less than 54
I'd love to hear your results in the comments.
Some exercises you could do to improve this measure is any form of aerobic or cardiovascular exercise such as running, cycling or dancing.
This test can then be tested again in a few weeks or months to see progress towards your goals.
Stretch beforehand and always see a healthcare provider if you have any health concerns before you exercise.
#fitness #test #benchmark #goals #progress
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