YMCA 3 MINUTE STEP TEST | Assess Your Cardiovascular Fitness at Home

[@ShapeshiftWellness]

❓ QUESTION OF THE DAY: What was your recovery heart rate?

[@igj1l]

🤍I am a medical sciences student and I have an exam next week. The video helped me. Thank you, from Kingdom of Saudi Arabia 🇸🇦

[@martinacatalanobienestar]

Thanks a lot, very usefull video 🙏🏽

[@letom.359]

I love the scenery! 💀💀💀

[@ShapeshiftWellness]

Glad someone likes it!

[@magpietexas9475]

HA! I was going to watch this to keep pace.🥵 I'll try an actual metronome😝 Suggestion - alternate legs. (up right, down right, up left, down left)

[@sisypheanmxe8774]

Went from 120 to 72 then it went back up to almost 90. I didn't expect that bc just going up stairs makes my hr go to 150bpm and usually I struggle to get it back down without laying down (I have POTS and possibly cfs/fibro)

[@PR4SAN]

how did you get pots?

[@TerryUniGeezerPeterson]

I'm 65, 5'10", 146lbs, healthy and fit. I used a 16.5" step, and metronome set to 96bpm. (24 steps over min.) After 3 minutes I immediately measured my HR. It started at about 100 and final reading after 1 minute was 70bpm. Is that good?

[@ShapeshiftWellness]

That’s pretty good! It’s hard to say exactly, since your step was bigger and that means your heart rate would be higher than the YMCA chart. That’s said, good job!

[@TerryUniGeezerPeterson]

@@ShapeshiftWellness so what is considered "excellent" range after measuring pulse for a full minute? I assume you measure the whole minute to determine your recovery rate. So mine went from 100 to below 70, with the final average of 70.

[@ShapeshiftWellness]

You didn't do the YMCA protocol as the video outlined, instead you did a protocol very similar to the McArdle Step Test: www.acefitness.org/ptresources/pdfs/TestingProtocols/McArdleStepTest.pdf According to McArdle's formula for predicting VO2max, you'd be at 69mL/kg/min (but I notice this formula doesn't include body weight, which doesn't make sense)... Assuming these calculations are valid and reliable, this would put you above the 95th percentile, which is excellent. www.mayoclinicproceedings.org/article/S0025-6196(15)00642-4/pdf

[@bobdole4432]

25-30 recovery is good

[@Razmin1212]

Instead of checking the pulse with my finger. Can I just use my fit watch and check my heart after one minute as it gives result within a few seconds.

[@bobdole4432]

I just ran in place as hard as so could for 3 minutes then did my pulse lol. It went from 144 to 112 in a minute of recovery

[@ShapeshiftWellness]

Haha, not bad! I don't have an exact chart for that though.. I think there's a formula for % decrease over 1 minute but I don't know it off the top of my head.

[@michaelgrant3030]

I love the room set up , its funny how I have my room set up the same way. do you mind telling me what you used to cover the ceiling ?

[@ShapeshiftWellness]

I got some thin fabric at a local fabric store and cut it to length, and put lights around the perimeter of each draping.

[@rinkuhero]

wouldn't the box height need to be adjusted for height? like i'm 6'3, my mother is 5'2, both of us using a 12 inch box to test this seems counter-intuitive considering that for me, 12 inches is up to my lower shins, but to her it's up to her knees

[@ShapeshiftWellness]

Sure there are variations, and one the counterbalances this is that if you’re taller you’re probably heavier so it’s more effort to lift yourself. It’s definitely not a perfect test, but it’s a reliable quick and dirty way to ballpark your cardiovascular fitness without complicated or expensive testing.

[@namru100]

Thank youuu🙏🙏🙏🙏

[@ShapeshiftWellness]

You're welcome 😊

[@youssef.hany.]

U saved me❤❤❤❤❤❤❤❤

[@SairaSadiq-mm6iu]

Nice🧡

[@Jklmnopjkl]

Do you take the number of your heart rate at the end of the 1 minute or do you look at the range from the beginning of the minute to the end? Thanks for the video

[@ShapeshiftWellness]

Best way is count your actual beats starting immediately and count for a full minute. Best not to use a device.

[@peaceismyshelter]

Can we just use the bpm on the Apple Watch?

[@ShapeshiftWellness]

You really should do the full minute. I can't find a reputable source on when to take it with a device if using a device, but some are suggesting that if using a watch you measure after a minute of rest.

[@thapelokolodi1736]

How to lower your heart rate during steptest

[@ShapeshiftWellness]

Work on your cardio and the heart rate will come down

[@SigridBMG]

May pulse went to 89 beats for minute💀

[@advantado]

61 very impressive. What do you find keeps you in the best cardio shape?

[@ShapeshiftWellness]

Honestly I don't do too much for cardio aside from walking my dog every day. I think part of my low result in this test was due to slow breathing (like you might breathe in a yoga class) which keeps the heart rate lower. Also, interestingly it turns out that strength training also positively impacts the cardiovascular system.

[@bharatmahaan2991]

61 is great.

[@hayd9785]

I have a question, if im using a oximeter to measure my pulse do i take the heart rate reading it says directly after 3 minutes of stepping or sit down and take the reading it says after 60 seconds of sitting?

[@ShapeshiftWellness]

Wait 60 seconds and record that reading.

[@hayd9785]

@@ShapeshiftWellness thanks for replying

[@hayd9785]

@@ShapeshiftWellness im sorry bro but i have another question. Just to clarify you have to take the pulse while sitting you cant remain standing?

[@ShapeshiftWellness]

The standard protocol is to sit down while taking the pulse.

[@tierv_9825]

heneme mo Aba gu ba gu? Ten Kala ti hati De cosmos? Estes mo naba ju????? I te lis te les to

[@mohamedamin5424]

knee injured so cant do up and down so any other idea?

[@ShapeshiftWellness]

Do the 1-mile walk test instead: www.verywellfit.com/rockport-fitness-walking-test-calculator-3952696

[@mohamedamin5424]

@@ShapeshiftWellness thank you

[@aprilgates1474]

Wtf? You spend two hours explaining 🙄and then speed up the stepping?

[@ShapeshiftWellness]

Fair criticism, I can see that it would have been more valuable as a follow-along.

[@aprilgates1474]

@@ShapeshiftWellness thank you, appreciate the excellent reply 😉

[@kevingatebridge3656]

Bullshit.. I doubt if it's 61

[@ShapeshiftWellness]

Oh I definitely think something weird happened with my heart when I filmed this, like a vasovagal response of some kind. If I retested I bet it would be much higher, but truthfully when I filmed it, it was crazy low 🤷‍♂️

[@alisam9173]

Perfect dissections and thx for help me in this ❤️😎👏