Question

What two tests can you do easily at home to test the fitness of your cardiovascular and respiratory systems?

Answer 1

Two easy test possible at home are:

• Step test and one mile run.

Advantages:

• simple and reasonably quick to perform.
• Provide valid information on aerobic fitness.

STEP TEST

Perquisites :

1. A 12-inch tall step.
2. A stopwatch or timer.
3. Metronome.

How to perform the test?

1. Start by setting the metronome to 96 beats per minute. Ensure its audible so you can hear each beat.
2. 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.
3. 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