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Three Minute Step Test Calculator
Equipment:
 A
12 inch high bench (or a similar sized stair or sturdy box), watch
for timing minutes.
Procedure:
Step on and off the box for three minutes. Step up with one
foot and then the other. Step down with one foot followed by the
other foot. Try to maintain a steady four beat cycle. It's easy
to maintain if you say "up, up, down, down". Go at a steady and
consistent pace.
Measurement:
At the end of 3 minutes, remain standing while you immediately
check your heart rate. Take your pulse for one minute (e.g. count
the total beats from 3 to 4 minutes after starting the test). Go
here for more information about measuring your heart rate.
How Did You Do?
The lower your heart rate is after the test, the fitter you
are. Compare your heart rate results to the table below. Remember,
these scores are based on doing the tests as described, and may
not be accurate if the test is modified at all. This home step test
is based loosely on the Canadian Home Fitness Test and the results
below are also based from data collected from performing this test.
Don't worry too much about how you rate - just try and improve your
own score.
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