Getting Started – Evaluating Your Fitness Level

Measuring your fitness level regularly is one way to find out if you’re making progress. Most fitness centers have trained staff who can evaluate your body composition, muscular strength and endurance, flexibility, and cardiovascular endurance, but it can be pricey. If you don’t have access to all the toys and tools of your gym, don’t panic. You have everything you need to measure your fitness level in your own house. The 3-Minute Step Test measures your aerobic (cardiovascular) fitness level based on how quickly your heart rate returns to normal after exercise.

Equipment needed:

Stopwatch or clock with a second hand; a friend to help you keep count; a 12-inch bench, box, or step. Goal: Step on and off the bench for 3 minutes straight while keeping a consistent pace and then see how quickly your heart rate will come back down. Execution: This test is based on a 12-inch step, so use one as close to 12 inches as possible, otherwise your results will be skewed. Stand facing the step. When ready to begin, start the clock or stopwatch and march up and down on the step. Try to step up 96 times per minute at a steady pace. When 3 minutes are up, stop immediately, sit down on the step, and count your pulse, use your wrist or neck (you can also use a heart rate monitor) for one full minute.

Below is a chart of heart rates: