Taking care of the heart is essential, and the first thing towards it is knowing how healthy your cardiovascular health is. While the exact numbers can only come out from functional tests and special equipment, doctors and researchers keep devising simple tests that can help get a reliable idea about the heart’s fitness. Recently, through an Instagram post, cardiologist Dr. Puneet Verma (@heartfitwithdrverma) shared a simple at-home test that can help you check your cardiovascular fitness. The test is called ‘Step test’. According to Dr. Verma, this test can help understand whether your heart is in a healthy state or not.
The simple “step test”To practice this test, all you need is:
- A step which is 12 inch in height
- A device to check your heart rate per minute
How to do the test:In his post, Dr. Verma further explains how to practice this 3-minute method. The procedure is quite simple:
- Use a timer or clock to keep in track of the time.
- Do 24 steps in every one minute, i.e. stepping up then stepping down counts as one complete step.
- In a similar manner, you should complete a total of 72 steps in three minutes.
Next step: Right after completing 72 steps, check your heart rate per minute (RPM). The readings of resting heart rate will help you understand how strong or weak your heart is. As per Dr. Verma: For a healthy heart, the resting heart rate will be:
- Less than 90 beats per minute (BPM) in males
- Less than 100 bpm in females
For average cardio-vascular fitness:
- Less than 105 bpm for males
- Less than 115 bpm for females
Dr. Puneet Verma highlights that if your resting heart rate is above these numbers, then it can be concerning and may signal that your heart needs attention. Dr. Puneet suggests that in such a case, the individual should consult with a heart specialist. Disclaimer: This article is for informational purposes only and should not be substituted for professional advice. People with a pre-existing condition should be more careful while practicing this test or consult with a healthcare professional.
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