Harvard Step Test

The idea is to step up and down on a bench continuously for 5 minutes at the rate of 30 steps/minute (1 step every 2 seconds) or until the person can no longer maintain the rate of 30 steps/minute. At the end of the 5 minutes, record the heart rate at three different times. The change in heart rate at Time 1, Time 2 and Time 3 shows the person's recovery time after the exercise. That is how quickly the person's heart rate returns to its normal resting rate after exercise. The step test is based on the premise that someone with a higher fitness level will have a smaller increase in heart rate and a faster recovery time. To perform the test:

Step up on to a standard gym bench (45cm high) once every two seconds for five minutes (~150 steps). Start with one foot (right or left ) and use that same foot as the starting "step up" foot throughout the exercise. Have someone help you keep to the required pace. One minute after finishing the test take your pulse rate for 30 seconds to get beats per minute (bpm). Have the person refrain from talking any unnecessary movement when heart rates are being counted since any activity can skew the heart rate and influence the results - Pulse 1 Two minutes after finishing the test take your pulse rate for 30 seconds (bpm) - Pulse 2 Three minutes after finishing the test take your pulse rate for 30 seconds (bpm) - Pulse 3

Your score on the Harvard Step Test can be found using the following formula: Score = 100 * (300 seconds/ 2*(pulse1 + pulse2 + pulse3) Your Score = 100 * (300 / 2* (_______+________+_______) Your score =___________

Step Test Score > 90 80 - 89 65 - 79 55 - 64 < 55

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