哈佛登階測試計算機
為你的心血管恢復能力評分
拍張照片，AI 自動記錄飲食 — 飲食與運動，一個 App 搞定。免費下載 App5分鐘登階測試後第1至1.5分鐘內數得的心跳次數，例如75
哈佛登階測試計算機
哈佛登階測試是一項經典的次極量心肺體能現場測試，自1940年代起便廣泛應用於學校、軍隊與運動科學領域。完成5分鐘登階測試後數出恢復脈搏，本計算機會將其換算為身體素質指數與評級。可用它在無需器材的情況下測試心臟恢復體能、追蹤進步並與通用基準進行比較。
哈佛登階測試用於評估心血管恢復能力：以每分鐘30次的速度在約50 cm高的台階上上下踏步5分鐘，然後坐下，數運動結束後第1至1.5分鐘之間的脈搏。簡式指數 = (100 × 300) ÷ (5.5 × 該脈搏次數)——心率恢復得越快，分數越高。粗略而言，低於50為差，65–79為一般，90及以上為優秀。恢復脈搏越低，代表心臟越健康。
常見問題
- 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.