The number of heartbeats per minute is known as the heart rate, while the volume of blood that is pumped by the ventricles with each heartbeat is the stroke volume.
A normal resting heart rate for adults ranges from 60 to 100 beats per minute. Typically, a lower heart rate at rest indicates more efficient heart function and sounder cardiovascular fitness.
Stroke volume depends on the amount of shortening that the myocardial fibers can reach when functioning against arterial pressure, The normal range of Stroke volume is 50 to 100 ml.
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Two easy test possible at home are:
- <u>Step test and one mile run.</u>
Advantages:
- simple and reasonably quick to perform.
- Provide valid information on aerobic fitness.
STEP TEST
Perquisites :
- A 12-inch tall step.
- A stopwatch or timer.
- Metronome.
How to perform the test?
- Start by setting the metronome to 96 beats per minute. Ensure its audible so you can hear each beat.
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Once set, start your timer and begin stepping on and off the step to the metronome beat for 3 minutes. Ensure you maintain a consistent pace and do not stop to catch your breath during the test.
- When the timer clocks 3 minutes, stop the routine and sit while maintaining an upright posture. Record your heart rate for 60 seconds counting each beat. For more accuracy begin recording as soon as you can after stopping the exercise.
ONE MILE RUN
- The 1-Mile Walk Test requires the participant to walk one mile in the quickest possible time, and using post exercise heart rate to estimate VO2max.
- 1 mile= 1.6 Kilometers
