If we add an activity (exercise) to our lifestyle and practise it regularly, it will have a significant effect on our general well-being, providing us with more energy to live a fuller life. It's about being more active more often, and what better way than practising active tourism.
If you decide to practise adventure sports more often, this test will help you track your progress.
One of the best ways to assess our health is to measure heart recovery rate—in other words, how long it takes your heart to calm down after exercise.
This "step test" does exactly that, and you can easily do it at home or anywhere else. Repeat it from time to time, every three or four weeks, to see how you're improving... or getting worse!
The test
Stand 30 cm away from a step, bench, box, etc., about 25 cm high. Make sure the chosen surface can comfortably support your weight. For 3 minutes, with your hands on your hips, step up as quickly as you can but comfortably, alternating feet—right foot up, left foot up, right foot down, left foot down, and so on.
The ideal pace is 24 step-ups per minute, and you should switch the leading foot after one and a half minutes (left foot up, right foot up, left foot down, right foot down).
After three minutes, sit on the step, wait 30 seconds, and take your pulse for one minute. You can measure your pulse for a full minute (more reliable) or count your pulse for 10 seconds and then multiply by six. Remember to breathe while taking your pulse—many people forget (due to excitement about the result or simply because they're counting), which can cause the heart rate to spike, making the test invalid.
Tips
- As mentioned, keep your hands on your hips (arms akimbo).
- Keep your back straight and chest up.
- Place your heel first when stepping up, then the rest of your foot. And don’t lean forward!
- Always rest after exercise.
- Always warm up before sports activities.
