Did you know that cardiovascular disease is the number one cause of mortality amongst women?
How cardiovascularly fit are you?
The YMCA 3-Minute Step Test is one of the fastest ways to check your cardio fitness—no equipment needed (just a 12-inch step).
HOW TO DO IT
1. Step up-up, down-down at 96 beats per minute for 3 minutes. (You can search 96BPM on YouTube to find a video to keep pace to.)
2. Sit immediately after and count your heart rate for 1 full minute.
3. Use your score to compare your fitness level by age and gender.
WHAT YOUR SCORE MEANS
The lower your post-exercise heart rate, the better your cardiovascular recovery. Check the chart to see where you land:
HOW TO IMPROVE
• Add 5–10 min movement snacks daily
• Include 2–3 cardio sessions/week
• Mix in strength training (better muscles = better heart efficiency!)
• Retest every 4–6 weeks to watch your recovery improve
Quick, simple, effective. Ready to test yourself?