The Harvard step test measures heart health by having a person climb up and down a bench while measuring their heart rate. It can be done alone or with assistance, takes less than 10 minutes, and can be repeated to track changes in cardiovascular health over time. Results are compared to a graph indicating ideal numbers for healthy individuals.
The Harvard step test is used to measure and evaluate a person’s heart health and to evaluate changes in health over time through repeated testing. It was devised at Harvard University during World War II to evaluate heart health and assist in the development of heart health regimens for athletes and military personnel. The test consists of a person climbing up and down a bench or sports step and then measuring their heart rate. One of the major strengths of the Harvard step test is that it can be performed repeatedly to assess and measure cardiovascular health over time.
Using the Harvard step test, a person can quickly and easily assess their cardiovascular health and get an idea of their overall heart health. The test has been designed to make it easy to do alone or with the assistance of another person, and the entire test takes less than ten minutes to run and score. All you need is an athletic step or bench press about 20 inches (50.8 cm) high and a stopwatch, although a metronome can make the process easier.
The Harvard step test begins with a person going up and down the step or bench once every two seconds. This is why a metronome can make testing easier, as it can give a person the right tempo to guarantee 30 steps per minute. Someone else can also help by keeping the person on pace and observing the tempo. The person goes up and down the step or bench for five minutes or until exhausted and cannot continue. After this time, the person immediately sits down and rests.
After one minute, the person’s heart rate is measured for 30 seconds, then two minutes after completing the steps the heart rate is measured for another 30 seconds, and after three minutes the heart rate is measured again for 30 seconds. The number of heartbeats counted at each 30-second interval is then added together and doubled. Then, the amount of time spent taking a step, 300 seconds or the number of seconds elapsed before exhaustion, is multiplied by 100. This total is then divided by the previous number which was found by doubling the three heart rates when added together .
The resulting number is compared to a graph indicating ideal numbers for healthy individuals completing the Harvard test. Based on this graph, anything above 90 indicates excellent cardiovascular health, 80 to 90 is above average, 65 to 79 is average, 55 to 64 is below average, and below 55 is considered poor. . The Harvard step test can then be repeated over a number of weeks or months to assess the effects of a diet or exercise routine on heart health.
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