哈佛台阶测试计算器
为你的心血管恢复能力打分
拍张照片，AI 自动记录饮食 — 饮食与运动，一个 App 搞定。免费下载 App5分钟台阶测试后第1至1.5分钟内数得的心跳次数，例如75
哈佛台阶测试计算器
哈佛台阶测试是一项经典的次极量心肺体能现场测试，自20世纪40年代起便广泛应用于学校、军队和运动科学领域。完成5分钟台阶测试后数出恢复脉搏，本计算器会将其换算为身体素质指数和评级。可用它在无需器材的情况下测试心脏恢复体能、记录进步并与通用基准进行对比。
哈佛台阶测试用于评估心血管恢复能力：以每分钟30次的速度在约50 cm高的台阶上上下踏步5分钟，然后坐下，数运动结束后第1至1.5分钟之间的脉搏。简式指数 = (100 × 300) ÷ (5.5 × 该脉搏次数)——心率恢复得越快，分数越高。粗略来看，低于50为差，65–79为一般，90及以上为优秀。恢复脉搏越低，说明心脏越健康。
常见问题
- 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.