The Sub-Max Step Test
Heart rate training can mean the difference between an effective workout and an exercise in futility.
Just three minutes on a step bench will give you your maximum heart rate -- the information needed to work out effectively.
To Perform the Test
Step up and down on an 8-inch step for three minutes without pausing. Check your heart rate during the thrid minute. Then, add to that the "estimate factor" for your fitness level:
- Poor shape equals 55
- Average shape equals 65
- Excellent shape equals 75
The total is your estimated maximum heart rate.
To Burn Fat
For most beginners, the maximum fat-burning zone is 70 percent to 80 percent of their maximum heart rate.
Note: As you get more fit, you will have to work harder to get to your maximum heart rate zone, but it is best not to go over 90 percent.
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