TEUSDAY'S TRAINING TIPS:"Test Your Cariovascular Fitness ...AT HOME"!

In past articles, I've discussed that there are basically FIVE different components that work together to create the total package we call  "Physical Fitness". That's why when you first join a fitness facility, or begin working with a Personal Trainer etc., you're often asked to complete a baseline fitness assessment.


This assessment is made up of various protocols designed to test your adequacy in each area of fitness. They are; body composition,  muscular strength, muscular endurance, flexibility, and cardiovascular endurance.

One gold standard that has stood the test of time is a protocol for testing cardiovascular endurance - the THREE MINUTE STEP TEST! While other tests can be used, this one is just as good and can be done in your own home.

This past week, I humbly accepted the position as the newest Spokes Person for the "The American Heart Association"! SO, in keeping with that new responsibility, I've decided to teach you how to TEST YOUR OWN TICKER right here, right now... however; make sure as always, to consult your physician before completing this or any other exercise program or testing, if there is any reason you feel may be of concern. IF at anytime during this three minute test, you feel dizzy or uncomfortably out of breath, STOP and do consult your physician!

OK, READY? First of all, many people believe that the best indicator of one's cardiovascular fitness has to do with the
ir resting heart rate. But truth is, that's not the BEST indicator by far.  While people who experience
greater levels of  cardiovascular fitness tend to and SHOULD have lower resting heart rates, (mine has been clocked at a whopping 40 BPM while at rest..and ladies and gentlemen, THAT'S LOW), there are other factors that can affect this number too much. So, what are we looking for? The TRUE test of one's cardio fitness level is based on how quickly your heart rate returns to normal after exercise and this test assesses just that - your fitness level based on how quickly your heart rate recovers after exercise. The fitter you are, the quicker your heart rate will return to normal after exercise.

SO HERE IS WHAT YOU NEED
: 
You will need a step; either an aerobic "step class" type model, or anything that is stable, can support your body weight and that's 12-inches in height. A metronome,an instrument used for keeping ,measuring and counting the beats in music. If you don't have one, just use the free online version at www.MetronomeOnline.com)
A stop watch and  Someone to run that watch for you.

Now the test :Set the metronome to 96 beats per minute - and make sure
it's loud enough so that you can  hear th
e beat. Stand close to your step and just as you begin ..... start the stop watch. Begin by stepping up and down on the step to the metronome beat (up, up, down, down) for 3 consecutive minutes. (You can rest if you need to, but remain standing.) When 3 minutes are up, stop immediately, sit down on the step, and count (or have a friend count) your pulse (use your wrist or neck) for one full minute.
Remember, we are looking for how quickly your heart rate returns to its pre - exercise state!
Below are the charts  for measuring you results.
Ratings for Men, Based on Age

	18-25	26-35	36-45	46-55	56-65	65+
Excellent	50-76	51-76	49-76	56-82	60-77	59-81
Good	79-84	79-85	80-88	87-93	86-94	87-92
Above Average	88-93	88-94	92-88	95-101	97-100	94-102
Average	95-100	96-102	100-105	103-111	103-109	104-110
Below Average	102-107	104-110	108-113	113-119	111-117	114-118
Poor	111-119	114-121	116-124	121-126	119-128	121-126
Very Poor	124-157	126-161	130-163	131-159	131-154	130-151

Ratings for Women, Based on Age

	18-25	26-35	36-45	46-55	56-65	65+
Excellent	52-81	58-80	51-84	63-91	60-92	70-92
Good	85-93	85-92	89-96	95-101	97-103	96-101
Above Average	96-102	95-101	100-104	104-110	106-111	104-111
Average	104-110	104-110	107-112	113-118	113-118	116-121
Below Average	113-120	113-119	115-120	120-124	119-127	123-126
Poor	122-131	122-129	124-132	126-132	129-135	128-133
Very Poor	135-169	134-171	137-169	137-171	141-174	135-155

* YMCA
Scoring: compare your numbers to the numbers on the charts above and see how you did! IF you find that fall anywhere below AVERAGE, keep on doing your thing. Remember, the heart is a muscle...I dare say your most important one. It, like other muscles will strengthen with regular exercise. In this case, the cardiovascular kind!

So take the test, heck, make your whole family take it and see how well you all do. It's oh so true, the family that get's fit together ...STAY'S TOGETHER!!!
 Doing my part to save your heart...
Power On ,
Candace

For more articles by Candace Grasso go to  www.CandaceGrosso.blogspot.com
or check out her website,  www.FitIsItCardio.com