Harvard Step Test
Harvard step test is a simple method used to evaluate aerobic fitness. The simplicity allows it to be performed almost anywhere. It uses a single 12 inch step or bench to evaluate your fitness. You can perform this test yourself or with a little help from someone.
Method
- Step up on to the 12 inch step with your right foot and bring your left foot up beside it. Then get back down. This completes one step.
- Repeat above at a rate of 24 steps per minute for a total time period of 3 mins.
- Sit down and rest for exactly 1 minute before doing a pulse check.
- After resting, check your pulse using a 60 second pulse count. Then compare with table to below to see how you performed.
Results - pulse count
| Age | Good to Excellent | |
| Men | 18-25 | 84 or lower |
| 26-35 | 86 or lower | |
| 36-45 | 90 or lower | |
| 46-55 | 93 or lower | |
| 56-65 | 96 or lower | |
| Above 65 | 102 or lower | |
| Women | 18-25 | 93 or lower |
| 26-35 | 94 or lower | |
| 36-45 | 96 or lower | |
| 46-55 | 101 or lower | |
| 56-65 | 103 or lower | |
| Above 65 | 105 or lower |
Background
Before the days where sophisticated exercise tests were widely available, thoracic surgeons have used step tests to see if their patients were fit enough to undergo lung operations.
Patients were told to walk up five flights of stairs at their own pace without stopping, using the railing only for balance.
In modern terms people who were able to pass the five flight step test have maximum oxygen uptake values of at least 20. That level will get you through surgery and daily life.
Step test risk factors
The step test can be quite demanding; if you have been diagnosed with heart disease, if you suspect you may have heart disease, or if you have major risk factors, ask your doctor about a formal stress test instead of taking the step test.
However, if you failed the Harvard step test without any underlying conditions, we can help you start working on increasing your fitness level.
Click here to message us on instagram if you require further details.
If you need personalized guidance with a workout plan, click here to subscribe to our basic plan.