Your aerobic fitness level gives an indication of how
efficiently your heart and lungs are working to transport oxygen
and nutrients into tissues and helping to remove waste from your
body more quickly. Aerobic fitness also helps keep our heart strong
and working to its optimum capacity.
How do you test your aerobic fitness?
Before you start marching, make a mental note of the point between
your hip and knee. Aim to bring your knees up to this point for
every step you take. Now begin marching on the spot, bringing
alternate knees to this benchmark height.
As your right leg comes up, swing your left arm in a marching
rhythm before changing to the opposite leg and arm. Your head
should be looking forward. Try not to bring your knee up too far as
you could pull a hamstring.
Aim for 30 steps in one minute and continue marching for three
minutes. When you have completed this exercise, measure your heart
rate by placing two fingers on the pulse found on your wrist just
below the base of your hand. Take a count of the number of beats
you can feel over a period of ten seconds. This indicates how
efficiently your heart and lungs are working to bring oxygen and
nutrients to your body.
What the results show:
21+ beats - poor level of aerobic fitness
16 - 20 beats - average level of aerobic fitness
Less than 16 beats - good to very good level of aerobic