Signature Methods

Walk 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

The 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.