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Harvard step test — assess your cardio-respiratory endurance
Test "Step" test of endurance of the cardiovascular and respiratory systems. A test developed at Harvard University in the United States in 1942 with the help of Harvard step test quantitatively evaluated the recovery process after a dosed muscular work.
When Harvard step test physical activity is climbing on the step.
Job.
Within 3 minutes climb and go down the stairs, so that in 1 minute You have made 24 rise.
Endurance cardiovascular and respiratory systems
Age
The level of endurance of the cardiovascular and respiratory systems
(the number of heartbeats in 1 minute)
very high
high
average
low
very low
Women
10-19
Less 82
82-90
92-96
98-102
More than 102
20-29
Less 82
82-86
88-92
94-98
More than 98
30-39
Less 82
82-88
90-94
96-98
More than 98
40-49
Less 82
82-86
88-96
98-102
More than 102
Over 50
Less 86
86-92
94-98
100-104
More 104
Men
10-19
Less than 72
72-76
78-82
84-88
More 88
20-29
Less than 72
72-78
80-84
86-92
More 92
30-39
Less 76
76-80
82-86
88-92
More 92
40-49
Less 78
78-82
84-88
90-94
More 94
Over 50
Less than 80
80-84
86-90
92-96
More than 96
The method of execution.
1. Stand on a step or bench with a height of 20 cm and again lower to the floor (start the exercise with any leg). Climb on the step and stoop on the floor for 3 minutes in a row, making 1 minute 24 lift, that is "overcoming" about 5 seconds "2 step". (This rhythm will help You to withstand the metronome.) Each ascent and descent propulsion is composed of 4 components: 1 – lift one leg on the step 2 – the subject stands on the step with both feet, taking a vertical position, 3 – down on the floor leg, which started climbing up, and 4 down the other leg on the floor. 2. Exactly after 3 minutes, stop and immediately sit in a chair.
3. Exactly 1 minute after you complete the test, count the pulse for 30 seconds and multiply the number by 2 to determine the pulse rate (for 1 minute).
4. Using the table "Endurance cardiovascular and respiratory systems" make the assessment of this indicator. If you climb on the step for 3 minutes too much for You, consider that Your cardio-respiratory endurance is at a very low level. This simple procedure will help you to quickly clean the lymphatic systemdo Not allow lymph to stagnate!
Results: the numbers in the table correspond to the number of heartbeats per minute (heart rate should be measured 1 minute after test execution).published
Source: www.pharmacognosy.com.ua/index.php/vash-biologicheskiy-vozrast/garvardskij-step-test
When Harvard step test physical activity is climbing on the step.
Job.
Within 3 minutes climb and go down the stairs, so that in 1 minute You have made 24 rise.
Endurance cardiovascular and respiratory systems
Age
The level of endurance of the cardiovascular and respiratory systems
(the number of heartbeats in 1 minute)
very high
high
average
low
very low
Women
10-19
Less 82
82-90
92-96
98-102
More than 102
20-29
Less 82
82-86
88-92
94-98
More than 98
30-39
Less 82
82-88
90-94
96-98
More than 98
40-49
Less 82
82-86
88-96
98-102
More than 102
Over 50
Less 86
86-92
94-98
100-104
More 104
Men
10-19
Less than 72
72-76
78-82
84-88
More 88
20-29
Less than 72
72-78
80-84
86-92
More 92
30-39
Less 76
76-80
82-86
88-92
More 92
40-49
Less 78
78-82
84-88
90-94
More 94
Over 50
Less than 80
80-84
86-90
92-96
More than 96
The method of execution.
1. Stand on a step or bench with a height of 20 cm and again lower to the floor (start the exercise with any leg). Climb on the step and stoop on the floor for 3 minutes in a row, making 1 minute 24 lift, that is "overcoming" about 5 seconds "2 step". (This rhythm will help You to withstand the metronome.) Each ascent and descent propulsion is composed of 4 components: 1 – lift one leg on the step 2 – the subject stands on the step with both feet, taking a vertical position, 3 – down on the floor leg, which started climbing up, and 4 down the other leg on the floor. 2. Exactly after 3 minutes, stop and immediately sit in a chair.
3. Exactly 1 minute after you complete the test, count the pulse for 30 seconds and multiply the number by 2 to determine the pulse rate (for 1 minute).
4. Using the table "Endurance cardiovascular and respiratory systems" make the assessment of this indicator. If you climb on the step for 3 minutes too much for You, consider that Your cardio-respiratory endurance is at a very low level. This simple procedure will help you to quickly clean the lymphatic systemdo Not allow lymph to stagnate!
Results: the numbers in the table correspond to the number of heartbeats per minute (heart rate should be measured 1 minute after test execution).published
Source: www.pharmacognosy.com.ua/index.php/vash-biologicheskiy-vozrast/garvardskij-step-test
