YMCA 3-Minute Step Test - Simple Truth Fitness Minute

The YMCA step test is a submaximal measure of cardiorespiratory fitness (CRF). Submaximal means it won't require a maximal effort to do it. ⚠Don't do this test unless you have clearance from your physician that it's safe to do so.
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Because the test measures heart rate it's important you are well hydrated and rested, that you avoid tobacco and caffeine for 3 hours prior and alcohol for 12 hours prior. Also, if you take a beta blocker it'll invalidate the test because beta blockers are known to slow heart rate.
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STEP HEIGHT
12 inches
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DURATION
3 minutes
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METRONOME FOR STEP PACING
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At the end of 3 minutes sit down and count your heart beats by checking your pulse at the wrist or carotid for 1 full minute.
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WHAT TO DO WITH YOUR MEASURED HEART RATE
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Is this test the end all be all and should you count on whatever your score is as the Gospel of your fitness? No. Even so, it's still a start into assessing your CRF and if you complete the test, then begin a proper regimen to improve your CRF, then retest every 90 days you'll have a decent idea of whether your CRF is improving.