If we add an activity (exercise) to our lifestyle and practice it on a regular basis, it will produce a great effect on our general well -being, providing more energy to live a fuller life. It is about being more active more often and what better way to practice active tourism .
If you decide to practice adventure sports more often, this test will help you find out your progress.
One of the best ways to find out how we are health is to measure the speed of recovery of the heart, or what is the same, how long your heart takes to calm down after exercising.
This "step test" does that just that and you can do it quietly at home or anywhere else. Repeat it from time to time, every three or four weeks to see how you improve ... or worsen!
the test
You have to stand 30 cm from a step, step, bank, drawer, etc. about 25 cm high. Make sure the chosen surface will hold your weight. For 3 minutes and with your hands on your hips, climb to the step as fast as you can but comfortably alternating your feet, that is, right foot above, left foot up, right down down, left foot down and so on.
The ideal rhythm is 24 stages-backed per minute and you have to change the exit foot to the minute and a half of having started the test (left upside down, right foot above, left foot down, right foot below).
After three minutes sit in theEscalón, wait 30 seconds and take your pulse for a minute. You can remain taking your pulse for a complete (more reliable) or count your pulsations for 10 seconds and then multiply by six. Remember to breathe while you take your pulse, many people forget (given the emotion of the result or simply because they are telling) and this makes the heart rate shoot, so the test would not be valid.
tips
- As we have said, place the hands on the hips (jug arms).
- Keep your back right and high chest.
- He first supports the heel when you climb, then the rest. And don't support yourself forward!
- Always rest after exercise.
- Always heat before doing sports activities.
