Lose weight ,Eat healthier,Have better posture,and Exercise regularly are the world's most popular goals (http://www.43things.com/zeitgeist/popular_goals ).
Measuring your fitness level regularly is one way to find
out if you're making progress. If you don’t have access to all Accessories 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.
fitness at home - fitness exercises at home
fitness at home - fitness exercises at home
Equipment needed:
- Stopwatch or clock
with a second hand;
- a friend to help
you keep count; a 12-inch bench,
- box, or step;
- a metronome if not
use the free online version at :
http://a.bestmetronome.com/
procedure:
The metromone is set at 96 beats per minute
Step on and off the
bench for 3 minutes straight while keeping a consistent pace
-
1st beat : In time
with the beat step one foot up on the bench .
-
2nd beat :step up with
the second foot .
-
3rd beat :step down
with one foot .
-
4th beat : and step
down with the other foot .
And then see how
quickly your heart rate will come back down.
More explanations you can see this video on youtube:
scoring of results:
Here are the age-adjusted
standards based on guidelines published by " YMCA ".
fitness at home
fitness at home - fitness exercises at home
you are looking for improvement in yourself, regardless of
what a chart says.Just try to improve gradually over time from where you
started. As long as you are improving, your fitness plan is working.
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