How to improve endurance: Get regular aerobic exercise. For women ages 46 to 55, a pulse rate of 101 or less is good to excellent, while 125 or higher is fair to poor. For men ages 46 to 55, a pulse rate of 93 or lower is good to excellent, while 113 or higher is fair to poor.įor women ages 18 to 25, a 60-second pulse rate of between 94 and 110 is average to above average 93 or lower is good to excellent, while 111 or higher is fair to poor. For men ages 18 to 25, a 60-second pulse rate between 85 and 100 is average to above average 84 or less is good to excellent, while 101 or higher is fair to poor. The results will vary depending on your age and gender. Then, take your pulse for six seconds and multiply that number by 10 to determine your heart rate for one minute. Repeat this process at a consistent pace for three minutes. Reverse, going down with your right foot and then your left. Step on the block with your right foot and then with your left so that you're standing on the step, facing forward. To perform the test, you need a 12-inch-high step and someone to time you. The Step Test: A simpler way to test your cardiovascular strength is the step test, says Mark Reifkind, owner of Girya Russian Kettlebells in Palo Alto, Calif. Talk to your doctor about your heart health before pursuing a test. Because the VO2 max test requires a special face mask and other equipment, it has to be administered by a professional, usually an exercise scientist or physiologist. This is a test endurance exercisers might want to determine how much oxygen they use during intense workouts, says Mario Serban, co-founder of the LA Training Room in Los Angeles and trainer of Dancing With the Stars contestants. The more oxygen that circulates throughout your body when you exercise, the fitter you are. That's your VO2 max - the milliliters of oxygen used in one minute per kilogram of body weight (ml/kg/min). The VO2 Max Test: When you exercise intensely, you'll eventually reach a point when your body cannot breathe any harder to keep up. Your endurance level reflects the health of your cardiovascular system - your heart, lungs, and circulatory system. Endurance and Cardiovascular Fitness Tests For a more hands-on approach, try these personal trainer-approved fitness tests to see how you stack up. BMI tracks height and weight only while a body composition test, which calculates your fat and lean muscle mass, is an excellent indicator of overall fitness. Physical fitness can help prevent more than 40 chronic diseases including potential killers such as diabetes, heart disease, obesity, hypertension, and even cancer.īut how do you know whether you're fit? Your overall fitness is a measure of four physical abilities - endurance, strength, balance, and flexibility - and body composition or body mass index ( BMI). You owe it to yourself to make fitness a priority.
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