With cases of heart disease on the rise, especially among young adults, it is important to assess your cardiovascular health.
A recent study found that 40% of young students fail to complete their cardiovascular fitness. This alarming result was discovered by researchers from his SBB College of Physiotherapy at VS Hospital. The study titled “The influence of physical parameters on Queen’s University” step test Performance of Youth in Ahmedabad, Gujarat, India” was published in the Journal of the Indian Association of Physiotherapists.
The Queen’s College Step Test is a submaximal exercise test used to assess cardiorespiratory fitness. This involves him climbing up and down a 15-inch step platform at a set pace for three minutes. Heart rate is measured immediately after exercise and during his 1 minute recovery period. This test estimates your aerobic capacity based on your heart rate response to exercise and recovery. It is commonly used in research and fitness settings as a simple and cost-effective method to assess cardiovascular health and exercise tolerance. In this study, researchers set the repetition rate to 22 repetitions per minute for women and 24 repetitions per minute for men.
Researchers found that about 38% of participants were unable to complete the test due to fatigue, shortness of breath, dizziness, calf cramps, or thigh pain. This was due to COVID-19, BMI, lower back endurance, and a sedentary and unhealthy lifestyle.
The step test is a simple yet effective method used to assess an individual’s cardiorespiratory fitness level. This involves going up and down a standardized platform or step bench at a set pace for a specific amount of time. This test measures how quickly your heart rate recovers after exercise, providing insight into your aerobic capacity and cardiovascular health. Here’s how to perform a step test to assess your cardiovascular fitness and interpret your results.

How do you do a step test?

Choose a sturdy step platform or bench approximately 12 to 18 inches tall, depending on your personal fitness level.
Make sure the patient wears comfortable clothing and supportive shoes.
Have a stopwatch or timer available so you can time your test.
Start with a quick warm-up to prepare your body for exercise. This may include 5 to 10 minutes of light cardiovascular activity, such as walking or jogging.

Incorporate dynamic stretches to loosen muscles and joints, focusing on areas such as the legs, hips, and lower back.
During the test, the individual’s heart rate will be monitored using a heart rate monitor or by manually measuring the pulse at regular intervals. Record your heart rate immediately after completing the test and at specific intervals during the recovery period.
After completing the test, do a gentle cool-down to slow your heart rate and prevent muscle soreness. This may include walking or doing static stretches to promote relaxation and recovery.

How to interpret step test results

Measure the individual’s heart rate immediately after completing the step test. A higher heart rate indicates greater cardiovascular strain during the test. Post-exercise heart rate is compared to an individual’s resting heart rate to assess the magnitude of the cardiovascular response to exercise.
Monitor the individual’s heart rate during the recovery period after the step test.

Measure your heart rate at specific intervals such as 1, 2, or 3 minutes after exercise and track how quickly your heart rate returns to baseline.