Sub Max Test #2: The Step Test
STEP 1:
Find an 8-12" step. Step up and down continuously for 3 minutes, 30 steps per minute. The sequence is left up, right up, left down, right down. At the end of this 3 minute exercise period, record your heart rate.
STEP 2:
Add to your highest heart rate number one of the following numbers based on your estimate of your current fitness level:
Poor: + 55 bpm
Average: + 65 bpm
Excellent: + 75 bpm
Heart Rate from STEP 1 + Heart Rate from STEP 2 = Estimated maximum heart rate (maxHR)
Hold on to this number. You'll need it tomorrow!
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