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3 Fitness Tests : Step Aerobics August 29, 2008

Posted by The Unknown in Health and Fitness.
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- Hello once again, Today we finish the series of the home Fitness Tests with a test for your aerobic fitness… The Step Aerobics…

- This test is done by stepping on and off the 12-inch step (or any alternative) for 3 minutes and quickly beginning to measure your heart rate and check how much time it will take to return to your normal heart rate… You will have to use a metronome (if you don’t have one, check the links at the bottom for a link to an online one) and put it on 96 beats per minute, and you keep up the pace with it (with each beat you either get on the step with one of your legs and then when you get both on it, you begin getting down one by one too, and keep it on for 3 minutes)… At the end, sit on the step and count your heart rate (either from neck or wrist) for a minute…

YMCA

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

- If you’ve found that your rating is lower than average , or you just want to get above it, visit the Sparkpeople page to find ways of improvements, Have a Happier and Healthier life with better fitness levels :D Till next time…

Sources of Research/Links:-

Step Aerobics in Encyclopedia

Step Test

Online Metronome

The Adminstrator,

Hassan Elwy

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