October 24, 2011

3 Minute StepTtest

Purpose: The three-minute step is a universal aerobic test used by the YMCA. The result will give you a 1 minute recovery heart rate used as a basis of comparison to others in your gender and age range. Remember that a quicker recovering heart rate corresponds to a more fit individual.

What you will need:
1. A 12-inch high step

2. A timer for timing the three minute test and the one-minute recovery

How to perform the test:
Start stepping to a four-beat-cycle- up, up, down, down. It does not matter which foot begins the cycle, and both feet must touch the floor during the down portion. The lead foot may change during the test. Maintain the same rhythm throughout the test. At the end of the 3 minutes, sit down on the bench or step and find your heart rate. Time yourself for one minute while counting your heart beats. Record your results and let`s see how you did.

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