When I finish my “exercise pitch” to new patients, I can see they are ready to dash out to the nearest gym to sign up for a lifetime membership.  This enthusiasm is terrific but before starting, you need to determine your current level of fitness in order to design the best program for you.  The most accurate method of evaluating fitness is measured in a laboratory setting and gauges the amount of oxygen that is consumed by an individual as he or she pedals a stationary bike or runs on a treadmill. While this test is accurate, it is expensive!  For the price of a stopwatch and a nine-inch high stool (your local gym may have this available, just ask) you can calibrate your fitness level in the comfort of your own home.  Called the “step test”, this three-minute trial measures the body’s ability to recover from exertion.  The quicker the body returns to normal, the higher the fitness level.  This easy, inexpensive test not only tests current fitness levels but also allows you to measure improvement as you continue a physical activity program.  The step test is quite safe, but if you are over thirty-five, or have a history of heart problems, check with your doctor before doing it.

The Step Test

1. Take your resting pulse (count your pulse for ten seconds then multiply by six).
2. Place a nine-inch high step stool on a flat, level surface.
3. Step up with your right foot, then your left foot.
4. Step down with your right foot and follow with the left.
5. Complete this step-up, step-down combination in five seconds.
6. Holding a stopwatch, step up and down for precisely three minutes.
7. Stop.  Rest for thirty seconds.
8. Take your pulse again.
9. If your pulse goes up just a few beats over your resting pulse, you are at maximum fitness level in the program.
10. If your pulse rate rises ten beats above your resting rate, you are in good to average shape, at an intermediate level of fitness-with room for improvement.  Start the fitness program at the lowest range and work up quickly to maximum levels.
11. Pulse rates that are elevated by fifteen beats or more indicate poor to fair fitness.  These numbers demonstrate that you should start slowly and gradually build up endurance.  You can test yourself at any time during the program to see if your fitness has improved and if you are ready to intensify your workout.

After taking this quick step test, how fit are you?