The Sub-Max Step Test
Exercise!
Heart rate training can mean the difference between an effective workout and an exercise in futility.
With a heart-rate monitor and a step bench, you can determine your maximum heart rate with what many experts now feel is a more effective measure. (Check your target heart rate with our calculator.)
Just three minutes on a step bench will give you your maximum heart rate -- the information needed to work out effectively. If you don't have a step bench, we recommend The Step Original Health Club Step Aerobic Trainer
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.
