Cardio Endurance Test
This unit, your baseline test and test out will focus on your heart rate. More specifically, we want to measure how fast your heart rate can recover after exercise.
In your notes, keep track of how hard you pushed during your test in. You will want to replicate the same effort level when you test out in a few weeks.
Take a minute to read through the whole test before you get started. It is designed to be completed without rest after 10 minutes of exercise. As soon as you finish your second jump rope set be ready to record your heart rate.
Before you start: Measure your resting heart rate.
Jump Rope (Or Imaginary Jump Rope)- 1 Minute
Notes: You can simulate jump rope if you don't have one on hand. Try to maintain a consistent speed during your one minute.
Jumping Jacks- 2 Minutes
Notes: Good old fashioned jumping jacks. Keep your arms and legs straight. This make make your calves a little tired. Keep a steady pace.
Body Weight Squats- 2 Minutes
Notes: Find a consistent pace and stick to it the full 2 minutes. Your back should be straight. When you go up, lift your chin to the ceiling.
Step-Ups (Stair, Chair or ~18 inch platform)- 3 Minutes
Notes: In your notes, track what you do your step-ups on for the test-out down the road. Again, a steady pace is everything as we want to measure it's impact on your heart rate.
Jump Rope (Or Imaginary Jump Rope)- 2 Minutes
Notes: You can simulate jump rope if you don't have one on hand. Try to maintain a consistent speed during your one minute. We're book-ending this test with jump rope as it's a close equivalent to jogging.
Now the important part:
Heart rate measurement (immediately after 10 minute test)
Lay flat on ground for 3 minutes--record your heart rate again
Then, stand up and record your heart rate immediately after standing.