ASSESS YOUR HEART AND LUNGS WITH THIS STEP TEST
Over the past few weeks, I have presented several fitness tests that assess the mobility, stability and balance of the skeleton during everyday movements. Completing these tests should help you appreciate that proper body mechanics are essential, and, by maintaining them, you can continue doing the things you enjoy. But, successful movement also requires a strong heart and lungs to fuel the skeletal muscles. So, this is why I am introducing The Submaximal Step Test to assess your cardiorespiratory fitness.
WHAT IS CARDIORESPIRATORY FITNESS?
The word cardiorespiratory (CR) refers to the heart and the lungs. Physical activity increases the demand for oxygen in the muscles. That activity must slow down or cease if the lungs are not able to draw in enough oxygen and/or the heart is not strong enough to quickly pump the oxygenated blood to the working muscles. So, the goal of CR exercise (also referred to as cardio or aerobic exercise) is to train the heart and lungs to work more efficiently. Any repeated movement of large muscles in your arms, legs, and hips for a sustained period of time would qualify as cardio work.
Usually, people think of walking, jogging, or biking when considering cardio exercise. An increase in the heart rate and breathing rate are true signs of an activity being CR in nature. So actually, walking stairs, mowing the lawn, vigorously dancing, or briskly mopping the floor could qualify. The key is sustaining the activity for more than a few minutes.
WHY IS CARDIO EXERCISE NECESSARY?
Exercise should always have a purpose or a function. Functional exercise helps you build strength to function better in your favorite activities. For example, if you wish to easily keep up with your grandchildren running around the yard, walk the long distance from the parking lot to Arrowhead Stadium, climb the numerous stairs at the Kauffman Arts Center, run down the ball on the tennis court, or keep up with your golf buddies walking the course, good CR function is necessary. If you notice shortness of breath with any of your activities, that is a good indicator that your heart and lungs need strengthening.
CAUTION BEFORE TESTING
The Submaximal Step Test is one of the most popular step tests used to measure CR endurance. I have chosen this test because it is relatively easy to perform by yourself and does not require special equipment. It is also suitable for low-risk, apparently healthy, nonathletic individuals. However, this test may not be appropriate for individuals who are extremely overweight, deconditioned, have balance or orthopedic problems (knee or low-back), or take medications that alter heart rate. In addition, those who are very short may have trouble with the step being relatively too high. If you have any of these issues or other concerns about your condition, consult with your physician before participating in this test.
THE SUBMAXIMAL STEP TEST
STEP 1
Gather a chair, a timer, and a metronome near your 12-inch step. Two steps on an average home staircase equals 12 inches. Also, the typical gym exercise step plus 4 risers underneath sits at 12 inches high. Set your timer for 3 minutes. Set the metronome to 96 “clicks” per minute. If you don’t have a metronome or timer, you can use this free online combination metronome/timer that is already set appropriately for this test (3 minutes of 96 bpm). But be aware that this metronome/timer does not include a timer for the 1-minute pulse check after the test. So, you will need to watch a second hand on a clock or set another timer for 1 minute, before starting the test.
STEP 2
Briefly practice stepping up and down on the step to the beat of the metronome, where each footfall lands with each “click”. It does not matter which foot steps first but be sure to alternate feet. You will be stepping “up”, “up”, “down”, “down”. For example, step up right foot, step up left foot, step down right foot, step down left foot, and continue repeating the pattern. You can view a demonstration of this test here.
STEP 3
Also, practice counting your pulse rate to make sure you can easily find it. You will need to be able to quickly find your pulse on your neck or your wrist (see video demonstration) and count for one full minute immediately when stepping ceases.
STEP 4
Before you begin the test, keep this in mind… if at any time during the test you feel nausea, dizziness, difficulty breathing, or pain anywhere, stop immediately.
STEP 5
When you are ready to begin, start your metronome and then start your timer (or start the online metronome/timer previously mentioned – it has a 3-second countdown) while simultaneously beginning stepping. Be sure to keep pace with the metronome, stepping with each “click”.
STEP 6
When the timer reaches the end of 3 minutes, immediately sit down in the chair, start your 1-minute timer and begin counting your pulse rate for 1 minute. Do not delay counting your pulse. It is very important to start counting within 5 seconds of test completion.
STEP 7
After counting your pulse for 1 minute, make note of that number. Then walk around to allow your heart to slow down for 3 to 5 minutes. With your increased heart rate, it is possible to have post-exercise blood pooling in your extremities that could cause dizziness if you just sit down without allowing your heart rate to return to normal.
STEP 8
Compare your post-test pulse with this chart. Keep in mind that numbers do not always tell the whole story. You need to assess how your body felt during and after the test. Reflect on how your breathing was and if you had any discomfort or pain anywhere.
DID YOU ACE THAT STEP TEST?
Was the step test easy for you? Did you score an “Excellent” rating on the Post-exercise Heart Rate Norms Chart? Awesome for you! My guess is that you participate in cardio exercise several times a week. Or maybe you are young and so active in your day-to-day activities that you have yet experienced the natural decline in CR condition that comes with aging and a less active lifestyle. But, don’t rest with that accomplishment without considering what is needed to maintain your “excellent” CR condition.
USE IT OR LOSE IT
We have all heard that expression, “use it or lose it”. Believe it or not, the heart and lungs don’t just maintain the same level of function throughout life. Our bodies are built to endure work and small amounts of stress (not emotional but physical stress) and perform best when continually challenged. Inactivity is detrimental to physical fitness. In fact, scientific studies show that even athletes experience a rapid decline in their CR fitness within a couple weeks of inactivity. The same can be said regarding muscular fitness.
LESS THAN STELLAR STEP TEST RESULTS?
Did you find the Submaximal Step Test challenging? Were you disappointed with the rating your pulse rate corresponded to on the chart? Do not be discouraged if you are unhappy with your performance. After all, there were not any awards or medals to be won here. You should pat yourself on the back for participating in the challenge. The goal was to determine your level of CR fitness in order to learn what needs improving. The important thing to remember here is that the heart and lungs need to be challenged frequently to maintain or increase your CR fitness. And, anyone at any age can strengthen and improve their heart and lungs!
THE RISK OF IGNORING YOUR HEART AND LUNG FITNESS
Cardiorespiratory exercise should not be considered just a fad, only for athletes or youth, and definitely not simply for aesthetics purposes. It is as necessary to our health and well-being as breathing air and drinking water. It improves how we feel and makes our activities easier. Without CR fitness, we lose the ability to easily do the things we need to do and enjoy doing. That translates into needing help with daily activities and, bottom line, loss of independence. We should all be motivated to do things that improve our quality of life. Cardiorespiratory exercise is one of them!
RECOMMENDATIONS FOR GOOD CARDIORESPIRATORY FITNESS
The American College of Sports Medicine (ACSM) is known throughout the fitness industry as the “gold standard” when it comes to exercise recommendations. The ACSM and the Center for Disease Control and Prevention (CDC) recommend that healthy adults should participate in moderate intensity aerobic physical activity for a minimum of 30 minutes on five days per week, or vigorous intensity aerobic activity for a minimum of 20 minutes on three days per week. If you are struggling with health issues, these recommendations are good to work towards. But, consulting your physician for guidance, specific to your condition, before beginning an exercise program would be wise.
SEEK QUALITY OF LIFE
Hopefully, the Submaximal Step Test has motivated you to seek improved heart and lung health by committing to regular cardio exercise. There are a multitude of approaches to exercising the heart and lungs. And, despite the various physical restrictions that many people have, there is an acceptable cardio exercise for everyone. I have worked with countless people struggling with body parts that can’t endure certain types of exercise. But, with a little creativity, I have helped each of my clients discover an acceptable form of CR exercise. You can too!
If you would like my help improving your heart and lung health, complete the inquiry form here and tell me about your goals. Then we can schedule you for your complimentary postural, mobility and balance assessment and get to work improving your physical fitness. And if you want more inspiration or if you are not quite ready to begin working with me, you can join my free e-newsletter just BELOW THE INQUIRY FORM, to get motivated by an array of health, fitness and nutrition articles.
