A step test measures cardiovascular strength and can be performed in a doctor’s office, gym, or at home. It requires a step or solid surface, counting time, and tracking steps per minute. It should be challenging but not cause injury or extreme fatigue. Results can vary depending on the type of test performed. Cardiovascular health tracking is important for everyone.
A step test is a physical fitness test specifically intended to measure cardiovascular strength. The test is believed to be derived from the Canadian Home Aptitude Test and is now sometimes known as the Harvard Passage Test. A variety of similar tests have since been created that can be performed in a doctor’s office with the help of a medical professional, in a gym with a fitness specialist, or at home. All you need is a step or other solid surface, as well as a method of counting time and tracking steps per minute. The tests typically last three to five minutes or until exhaustion, at which time your pulse is taken to measure fitness level during exercise and track recovery time.
Due to the increasing variety of tests, it is important that you first choose the correct test for yourself and then follow its specific instructions to ensure that your results are not biased. The step test should be challenging, but should not cause injury or extreme fatigue. Most tests require a step of a specific height; 12 inches (30.5 centimeters) is an average size. Steps can be taken on a royal stair, equipment like you might use in a step aerobics class, or any sturdy weight-bearing box or surface.
Most pace tests require the subject to maintain a minimum number of steps per minute. A metronome can be helpful to keep you on task; Online metronomes are generally available for free. Steady pacing will also help maintain a steady pace, which is generally preferred throughout a step test.
Another variable, depending on the type of walk test that is performed, is the pattern of steps taken. Most require an up, up, down, down rep, in which the subject steps up with their right foot followed by their left foot. The right foot then returns to the floor followed by the left foot.
A stopwatch that clearly counts down both minutes and seconds can be another useful piece of equipment when performing a step test. The counter could help to know when the test is complete and help to get a more accurate heart rate reading at the end of the test. Most instructions will include a chart to measure fitness based on heart rate.
Cardiovascular and physical health tracking is important not just for athletes, but for virtually everyone. In many countries, cardiovascular disease kills more people than cancer. Whether you’re concerned, curious, or just want to make sure cardiovascular strength is improving, a step test can be an easy way to track physical health.
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