2020
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.
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:
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
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