The YMCA step test is a submaximal measure of cardiorespiratory fitness (CRF). Submaximal means it won't require a maximal effort to do it. ⚠Don't do this test unless you have clearance from your physician that it's safe to do so. 🚭☕🍺 Because the test measures heart rate it's important you are well hydrated and rested, that you avoid tobacco and caffeine for 3 hours prior and alcohol for 12 hours prior. Also, if you take a beta blocker it'll invalidate the test because beta blockers are known to slow heart rate. 📦 STEP HEIGHT 12 inches ⌚ DURATION 3 minutes 🏃‍♂️🏃‍♀️ METRONOME FOR STEP PACING 96 bpm: http://bit.ly/2NuY032  ⚕ At the end of 3 minutes sit down and count your heart beats by checking your pulse at the wrist or carotid for 1 full minute. ❤ WHAT TO DO WITH YOUR MEASURED HEART RATE 🔬 Just visit this site http://bit.ly/2lWm7vP and you'll be able to see your cardiorespiratory fitness score. 👶 Is this test the end all be all and should you count on whatever your score is as the Gospel of your fitness? No. Even so, it's still a start into assessing your CRF and if you complete the test, then begin a proper regimen to improve your CRF, then retest every 90 days you'll have a decent idea of whether your CRF is improving.