3-minute home fitness test

Want to find out how fit you are without spending big bucks on hiring your own fitness instructor?

Dr Garry Egger, adjunct professor of health sciences at Australia’s Deakin University, has devised a simple test which anyone can do in the privacy of their own home.

Note: If you have trouble with this exercise or find it hard, stop immediately. If you are concerned about the results, visit your doctor for more information.

The key to fitness, Egger says, is not isolated and vigorous activity. But, simply moving more during your daily life.

Equipment needed

1. A 40-centimetre step, such as a solid box. Check its stability before attempting any climbing.

2. A watch with a second hand.

You also need to be able to take your own pulse(Using the fingers-but not the thumb- of one hand, press firmly on the wrist of the other hand about two centimetres down from the base of the thumb. Practice finding your pulse before you start the test.

Method

1. Stand in front of the 40-centimetre step.

2. Starting with the left foot, step up. Step dwon with the right foot. Continue this at a reasonable pace for one-and-a-half minutes.

3. Without stopping, change legs so you step up with the right foot. Complete the three minutes.

4. After completing the three minutes, sit down and find your pulse. Count how many times your heart beats in 15 seconds.

5. Multiply it by 4, this is to give your pulse rate per minute.

6. Check your results below.

Rating	Very Good	Good	Ok	Poor	Very Poor
Men	<110	110-124	125-140	141-155	>155
Women	<116	116-130	131-146	147-160	>160
Boys	<120	120-130	131-150	151-160	>160
Girls	<124	124-134	135-154	155-164	>165