Cardiovascular Fitness-What???
The Centers for Disease Control and Prevention suggests completing 150 minutes or more of cardiovascular exercise weekly to build endurance and encourage good health. This boils down to 30 minutes 5 times a week. Walking, running, cycling, swimming and skating are examples of activities that build cardiovascular endurance by supplying your heart with the energy it needs to deliver oxygen to your muscles and organs. Cardiovascular endurance is the most important aspect of fitness because it serves as a barometer for the overall health of your heart.Increasing heart health can affect so many aspects of our lives;
Weight Control
Disease Prevention
Psychological Benefits
Are all enhanced exponentially increasing longevity and quality of life as we age.
Here is a quick way to test your cardiovascular fitness level;
The 3-Minute Step Test
Equipment needed: Stopwatch or clock with a second hand; a friend to help you keep count; a 12-inch bench, box, or step; a metronome (if you do not have one of these there are some great ones available online; check out http://www.metronomeonline.com/)
Equipment needed: Stopwatch or clock with a second hand; a friend to help you keep count; a 12-inch bench, box, or step; a metronome (if you do not have one of these there are some great ones available online; check out http://www.metronomeonline.com/)
What this measures: This test assesses 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.
Execution: This test is based on a 12-inch step, so use one as close to 12 inches as possible, otherwise your results will be skewed. Set the metronome to 96 beats per minute and make sure you can hear the beat. Stand facing the step. When ready to begin, start the clock or stopwatch and march 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.
What this measures: This test assesses 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.
Scoring: Here are the age-adjusted standards based on guidelines published by YMCA.
Ratings for Men, Based on Age
Execution: This test is based on a 12-inch step, so use one as close to 12 inches as possible, otherwise your results will be skewed. Set the metronome to 96 beats per minute and make sure you can hear the beat. Stand facing the step. When ready to begin, start the clock or stopwatch and march 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.
What this measures: This test assesses 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.
Scoring: Here are the age-adjusted standards based on guidelines published by 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
|
This is a great time of year to get together with a few friends and test your baseline, then after a few months try the step test again and see how much you can improve your cardiovascular fitness, and your lifestyle!!
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