The Sub-Max Step Test

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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.

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.