Harvard step test: find out your endurance cardiovascular and respiratory systems

A test developed at Harvard University in the United States in 1942 With it quantitatively estimated the recovery processes after dosed muscular work.When Harvard step test physical activity is climbing on the step.

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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

   

Procedure

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, the foot with which he began the ascent,
  • 4 – puts the other foot 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.
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 by P. S. And remember, only by changing their consumption — together we change the world! ©

Source: www.pharmacognosy.com.ua/index.php/vash-biologicheskiy-vozrast/garvardskij-step-test

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