YMCA 3 MINUTE STEP TEST | Assess Your Cardiovascular Fitness at Home
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- Опубликовано: 6 июл 2024
- This video will guide you step by step through an at-home cardiovascular fitness test. The YMCA 3 minute step test can be used to gauge your current heart health, and track progress as you begin a fitness program.
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CHART to Compare Your Results:
cartwrightfitness.co.uk/ymca-...
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***NOTE: I mention in the video that you can use an online calculator for VO2max, but the calculator I found was for a different step test with a taller step. Therefore, if you do wish to calculate your VO2max, please use the equations listed in the NCBI article cited below.
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Citation to validate YMCA step test for VO2max prediction:
www.ncbi.nlm.nih.gov/pmc/arti...
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❓ QUESTION OF THE DAY: What was your recovery heart rate?
🤍I am a medical sciences student and I have an exam next week. The video helped me. Thank you, from Kingdom of Saudi Arabia 🇸🇦
Thanks a lot, very usefull video 🙏🏽
I love the room set up , its funny how I have my room set up the same way. do you mind telling me what you used to cover the ceiling ?
I got some thin fabric at a local fabric store and cut it to length, and put lights around the perimeter of each draping.
Perfect dissections and thx for help me in this ❤️😎👏
Instead of checking the pulse with my finger. Can I just use my fit watch and check my heart after one minute as it gives result within a few seconds.
HA! I was going to watch this to keep pace.🥵 I'll try an actual metronome😝 Suggestion - alternate legs. (up right, down right, up left, down left)
Nice🧡
I love the scenery! 💀💀💀
Glad someone likes it!
wouldn't the box height need to be adjusted for height? like i'm 6'3, my mother is 5'2, both of us using a 12 inch box to test this seems counter-intuitive considering that for me, 12 inches is up to my lower shins, but to her it's up to her knees
Sure there are variations, and one the counterbalances this is that if you’re taller you’re probably heavier so it’s more effort to lift yourself. It’s definitely not a perfect test, but it’s a reliable quick and dirty way to ballpark your cardiovascular fitness without complicated or expensive testing.
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Do you take the number of your heart rate at the end of the 1 minute or do you look at the range from the beginning of the minute to the end? Thanks for the video
Best way is count your actual beats starting immediately and count for a full minute. Best not to use a device.
Went from 120 to 72 then it went back up to almost 90. I didn't expect that bc just going up stairs makes my hr go to 150bpm and usually I struggle to get it back down without laying down (I have POTS and possibly cfs/fibro)
how did you get pots?
Thank youuu🙏🙏🙏🙏
You're welcome 😊
I'm 65, 5'10", 146lbs, healthy and fit. I used a 16.5" step, and metronome set to 96bpm. (24 steps over min.) After 3 minutes I immediately measured my HR. It started at about 100 and final reading after 1 minute was 70bpm. Is that good?
That’s pretty good! It’s hard to say exactly, since your step was bigger and that means your heart rate would be higher than the YMCA chart. That’s said, good job!
@@ShapeshiftWellness so what is considered "excellent" range after measuring pulse for a full minute? I assume you measure the whole minute to determine your recovery rate. So mine went from 100 to below 70, with the final average of 70.
You didn't do the YMCA protocol as the video outlined, instead you did a protocol very similar to the McArdle Step Test: www.acefitness.org/ptresources/pdfs/TestingProtocols/McArdleStepTest.pdf
According to McArdle's formula for predicting VO2max, you'd be at 69mL/kg/min (but I notice this formula doesn't include body weight, which doesn't make sense)...
Assuming these calculations are valid and reliable, this would put you above the 95th percentile, which is excellent. www.mayoclinicproceedings.org/article/S0025-6196(15)00642-4/pdf
25-30 recovery is good
The heart needs to be recorded once after waiting for one full minute after the test. Right? Or should we record the HR for one full minute?
Start counting immediately once you finish, and keep counting for a full minute.
I have a question, if im using a oximeter to measure my pulse do i take the heart rate reading it says directly after 3 minutes of stepping or sit down and take the reading it says after 60 seconds of sitting?
Wait 60 seconds and record that reading.
@@ShapeshiftWellness thanks for replying
@@ShapeshiftWellness im sorry bro but i have another question. Just to clarify you have to take the pulse while sitting you cant remain standing?
The standard protocol is to sit down while taking the pulse.
Can we just use the bpm on the Apple Watch?
You really should do the full minute. I can't find a reputable source on when to take it with a device if using a device, but some are suggesting that if using a watch you measure after a minute of rest.
I just ran in place as hard as so could for 3 minutes then did my pulse lol. It went from 144 to 112 in a minute of recovery
Haha, not bad! I don't have an exact chart for that though.. I think there's a formula for % decrease over 1 minute but I don't know it off the top of my head.
knee injured so cant do up and down so any other idea?
Do the 1-mile walk test instead: www.verywellfit.com/rockport-fitness-walking-test-calculator-3952696
@@ShapeshiftWellness thank you
61 very impressive. What do you find keeps you in the best cardio shape?
Honestly I don't do too much for cardio aside from walking my dog every day. I think part of my low result in this test was due to slow breathing (like you might breathe in a yoga class) which keeps the heart rate lower. Also, interestingly it turns out that strength training also positively impacts the cardiovascular system.
61 is great.
How to lower your heart rate during steptest
Work on your cardio and the heart rate will come down
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May pulse went to 89 beats for minute💀
Bullshit..
I doubt if it's 61
Oh I definitely think something weird happened with my heart when I filmed this, like a vasovagal response of some kind. If I retested I bet it would be much higher, but truthfully when I filmed it, it was crazy low 🤷♂️
Wtf? You spend two hours explaining 🙄and then speed up the stepping?
Fair criticism, I can see that it would have been more valuable as a follow-along.
@@ShapeshiftWellness thank you, appreciate the excellent reply 😉