An often ignored component of fitness and health is cardiovascular training. This is especially true for the resistance training individuals. It almost seems as though resistance training and cardiovascular training do not get along. Either we do one or the other. However, they’re highly complementary. Just take a deep breath and let’s begin.
Kris specializes in behavioral change, muscle building, and sports performance. His workout programs range from general fitness to outstanding physical conditioning. Amongst other things…
Important diagnostic test of risk of osteoarthritis, dementia, Alzheimers, stroke, and heart disease.
+ Full Workout DescriptionWalk at a steady, consistent pace for six minutes. Aim to surpass 200 meters in order to avoid risk of aforementioned disorders and diseases.
1. Step on and off the box for three minutes.
2. Step up with one foot and then the other.
3. Step down with one foot followed by the other foot.
4. Try to maintain a steady four beat cycle.
5. It's easy to maintain if you say "up, up, down, down".
6. Go at a steady and consistent pace.
This is a basic step test procedure
3 Minute Step Test (Men) - Heart Rate
Age 18-25 26-35 36-45 46-55 56-65 65+
Excellent <79 <81 <83 <87 <86 <88
Good 79-89 81-89 83-96 87-97 86-97 88-96
Above Average 90-99 90-99 97-103 98-105 98-103 97-103
Average 100-105 100-107 104-112 106-116 104-112 104-113
Below Average 106-116 108-117 113-119 117-122 113-120 114-120
Poor 117-128 118-128 120-130 123-132 121-129 121-130
Very Poor >128 >128 >130 >132 >129 >130
3 Minute Step Test (Women) - Heart Rate
Age 18-25 26-35 36-45 46-55 56-65 65+
Excellent <85 <88 <90 <94 <95 <90
Good 85-98 88-99 90-102 94-104 95-104 90-102
Above Average 99-108 100-111 103-110 105-115 105-112 103-115
Average 109-117 112-119 111-118 116-120 113-118 116-122
Below Average 118-126 120-126 119-128 121-129 119-128 123-128
Poor 127-140 127-138 129-140 130-135 129-139 129-134
Very Poor >140 >138 >140 >135 >139 >134
Bring a stop watch to measure time finishing the mile. Measure your heart rate following finishing the mile by using the index and pointer finger to find a pulse on the underside of the wrist. Count for fifteen seconds while paying attention the pulse. After fifteen seconds, multiply the number of pulses by four. This is your current heart rate after exercise.
+ Full Workout DescriptionThe aim is to walk a mile as fast as possible while maintaining a walking stride.
A VO2max score can be calculated using the following equation (Kilne et al., 1987 and McSwegin et al., 1998):
females: VO2 = 139.168 - (0.388 x age) - (0.077 x weight in lb.) - (3.265 x walk time in minutes) - (0.156 x heart rate).
males: add 6.318 to the equation for females above.
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