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.