Kikokotoo cha Mtihani wa Hatua wa Harvard
Tathmini kupona kwako kwa moyo na mishipa
Piga picha, AI itarekodi mlo wako. Lishe na mazoezi katika programu moja.Pakua programu bila malipomapigo ya moyo yaliyohesabiwa kuanzia dakika 1 hadi 1.5 baada ya mtihani wa hatua wa dakika 5, kwa mfano 75
Kikokotoo cha Mtihani wa Hatua wa Harvard
Mtihani wa hatua wa Harvard ni mtihani wa kawaida wa uwandani usio wa kilele cha juu wa ufaafu wa moyo na mishipa, uliotumika tangu miaka ya 1940 shuleni, jeshini na sayansi ya michezo. Baada ya mtihani wa hatua wa dakika 5 unahesabu mapigo yako ya kupona, na kikokotoo hiki huyageuza kuwa Fahirisi ya Ufaafu wa Mwili na daraja. Tumia kupima ufaafu wa kupona kwa moyo bila vifaa vyovyote, kufuatilia maendeleo, na kulinganisha na vigezo vya jumla.
Mtihani wa hatua wa Harvard hupima kupona kwa moyo na mishipa: panda na shuka kwenye sanduku la takriban 50 cm kwa hatua 30 kwa dakika kwa dakika 5, kisha keti na uhesabu mapigo yako kuanzia dakika 1 hadi 1.5 baada ya hapo. Fahirisi ya fomu fupi = (100 × 300) ÷ (5.5 × idadi hiyo ya mapigo) — kadiri moyo wako unavyotulia haraka, ndivyo alama inavyokuwa juu. Kama mwongozo wa jumla, chini ya 50 ni duni, 65–79 ni wastani, na 90 au zaidi ni bora kabisa. Kadiri mapigo yako ya kupona yanavyokuwa chini, ndivyo moyo wako ulivyo na ufaafu zaidi.
Maswali Yanayoulizwa Mara kwa Mara
- What is the Harvard step test?
- The Harvard step test is a cardiovascular fitness assessment where you step up and down on a platform for 5 minutes, then measure your recovery pulse. It produces a Physical Fitness Index (PFI) score that rates your aerobic endurance and how quickly your heart recovers.
- How do you measure recovery pulse for the step test?
- After completing the 5-minute step test, sit down and count your heartbeats during set recovery windows (commonly 1 to 1.5, 2 to 2.5, and 3 to 3.5 minutes). Enter those counts and the calculator computes your Physical Fitness Index automatically.
- What is a good Harvard step test score?
- A Physical Fitness Index above 90 is excellent, 80 to 89 is good, and 55 to 64 is average. Scores below 55 suggest poor cardiovascular fitness. A higher PFI means your heart recovered faster, indicating stronger aerobic conditioning.