Cardio Endurance Test
This is it. Time to put a measurement to your gains after all your hard work.
Two things to remember:
First, remember that you need to try to maintain the same pace as you did in your original test-in.
Second, remember that if you don't see the gains, you can spend a couple more workouts in this unit, then come back and try again.
All results are relative to you and your personal achievements. You can do this:
Before you begin, please record 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.