Cardio Vascular Fitness Test
Your cardiovascular fitness, also called cardio-respiratory fitness, has a huge impact on more than just your physical fitness. In a moment, you can try my quick cardio test below and see how well you score - see lower down this page.
But for now, it can help to motivate you taking the trouble to improve your cardio fitness, once you know just why it's so important. Cardiovascular refers to your body's ability to take in oxygen, deliver it to where it's needed, and then how well you use it. The benefits of a healthy cardiovascular system are many, these include:- |
- increased longevity- you live a long and healthy life
- reduces risk of heart disease and type 2 diabetes
- lowers risk of getting some cancers
- reduces effects of stress
- higher levels of energy
- improved feeling of well-being
- shortens recovery from injury and illness
- healthier looking skin
- enhances mood
An impressive list - so it makes sense to check yours is in good condition!
Take the Step Test
If you have any doubts about your heart, please see your doctor before doing the cardio fitness test below. All you need for this test is a low stool or bench of approximately 20 - 50 cm (7-20 inches) and a stopwatch or clock with a second hand. But please make sure the step is sturdy enough to take your weight!
Note - if you do this test on a regular basis, make sure you use the same step/ bench. Differences in the height of the step can impact on your score.
If you have any doubts about your heart, please see your doctor before doing the cardio fitness test below. All you need for this test is a low stool or bench of approximately 20 - 50 cm (7-20 inches) and a stopwatch or clock with a second hand. But please make sure the step is sturdy enough to take your weight!
Note - if you do this test on a regular basis, make sure you use the same step/ bench. Differences in the height of the step can impact on your score.
- Stand opposite the step.
- Then step up with one foot, then the other so you're standing with both feet on the step.
- Step back down, one foot at a time.
- Repeat at a rate of 30 steps per minute (or as close as you can.)
- Continue for 5 minutes (or until exhausted - but check the time on your watch, so next time you can see if you've increased your time).
- Stop and rest for exactly one minute.
Then...
After 1 minute, measure and write down your heart rate per minute - see below if you don't have a heart monitor.
After 2 minutes measure your heart rate.
After 3 minutes measure your heart rate.
Taking your pulse without a heart monitor.
Find you carotid pulse in your neck (it's just below your jaw bone under the ear). Use your first two fingers. Count the beats for 10 seconds and
multiply by 6 to find your total beats per minute.
Your Score:
Okay, now you have your three measurements, you can work out the results from your cardiovascular fitness test using the formula below.
Your score = 30,000 / (pulse1 + pulse2 + pulse3)
For example, if your pulse measured 120 after 1 minute, 100 after 2 minutes and 80 after 3 minutes, your score would be -
30,000 / (120 + 100 + 80) = 100 (and you'd be very fit!)
Once you've worked out your score, see the table below.
After 1 minute, measure and write down your heart rate per minute - see below if you don't have a heart monitor.
After 2 minutes measure your heart rate.
After 3 minutes measure your heart rate.
Taking your pulse without a heart monitor.
Find you carotid pulse in your neck (it's just below your jaw bone under the ear). Use your first two fingers. Count the beats for 10 seconds and
multiply by 6 to find your total beats per minute.
Your Score:
Okay, now you have your three measurements, you can work out the results from your cardiovascular fitness test using the formula below.
Your score = 30,000 / (pulse1 + pulse2 + pulse3)
For example, if your pulse measured 120 after 1 minute, 100 after 2 minutes and 80 after 3 minutes, your score would be -
30,000 / (120 + 100 + 80) = 100 (and you'd be very fit!)
Once you've worked out your score, see the table below.
Of course you could do a variation of this test using your rowing machine. Row at a high stroke rate for two minutes and then take your pulse as described above. When you repeat this test always use the same duration so you have a yard stick to measure your progress. There are other ways to test your cardio-vascular fitness such as time or distance trials.
If you're disappointed with your score, check out the types of workouts you can do on your rowing machine here.
Now try the balance and coordination tests.
If you're disappointed with your score, check out the types of workouts you can do on your rowing machine here.
Now try the balance and coordination tests.
