February is heart-health month… the perfect time to check in on one of your most important muscles: your heart!
If you’re a someone in your 40s or 50s working on long-term health, we’ve got a simple test you can do to see how your heart fitness measures up.
All you need is a sturdy 12-inch step, a metronome app for your phone, and ideally a smartwatch or fitness tracker to check your heart rate.
It’s called the 3-Minute Step Test, and it’s a quick, science-backed way to measure your cardiovascular fitness and recovery.
Here’s how to do it:
- Find a step about 12 inches high (a sturdy stair or box works).
- Open a metronome app and set it to 96 beats per minute. That’s about 24 step cycles (up-up, down-down) per minute.
- Start your timer and begin stepping to the beat for 3 minutes.
- Step up with your right foot, then up with your left. Down with your right, then down with your left.
- Halfway through (at 1½ minutes), switch lead legs so your left foot leads for the second half.
- When time’s up, sit down immediately and measure your heart rate for one full minute. (Use your smartwatch or count your pulse manually.)
Below you’ll find a chart to measure your results!
How did you do?
If you want to boost your heart fitness, here are some ways to do that:
❤️ Take a brisk 20-minute walk after lunch or dinner most days of the week
❤️ Try other forms of cardio like machines, classes, hiking, or swimming
❤️ Strength train 2–3 times per week. Strong muscles support a strong heart
You can repeat this test every month or so to track your progress.
We love using tests like this to measure progress… and it’s great motivation to help step up your activity!
Small, consistent actions add up fast when you’re focused on the long game. And when it comes to your health, your heart is a major player.
Make it an amazing day,
The Method3 Fitness Team
Method3 Fitness is conveniently located in San Jose. Our team of personal fitness trainers serve clients in Los Gatos, Campbell, Willow Glen and other surrounding Bay Area cities.
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The Method3 Fitness blog is updated weekly by our San Jose personal trainers. All content is designed to improve the way you move, eat, and think so you can achieve your goals and live stronger for today. Check back here each week and LIKE our Fan Page, to stay up to date on the latest tips, strategies and methods to get active, gain energy and get healthy again!