Fitness test
Follow these 3 quick steps to measure your own fitness
- Walk briskly up and down the stairs, or on and off a step, for three minutes.
- Stop and rest for 30 seconds. Then measure your pulse. You can use a heart rate monitor or do it manually. Hold the tips of your fingers against the pulse in your wrist just below your thumb, or against the artery in your neck. Count the pulse for 30 seconds and multiply by two.
- Check your score according to the table below - a lower measurement suggests you have good cardio fitness, while a higher score suggests room for improvement.
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Age
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Heartbeats per minute
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18 to 25
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109 to 117 bpm
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26 to 35
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112 to 119 bpm
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36 to 45
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111 to 118 bpm
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46 to 55
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116 to 120 bpm
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