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Relative Fitness Classification ForMen
MEN AGE
RATING
20-29 30-39 40-49 50-59 60-69
Elite
61+ 57+ 55+
53+
50+
Excellent
55-60 52-56
50-54
47-52
44-49
Good
50-54 46-51 44-49 42-46 39-43
Above Average 44-49
41-45 39-43 36-41 33-38
Averaae 40-43
36-40 34-38 32-35 29-32
Below Averaae
34-39 31-35 29-33 26-31 23-28
Poor
29-33 25-30 22-28 20-25
18-22
VeryPoor
<29 <25
<22
<20
<18
Relative Fitness Classification ForWomen
WOMEN AGE
RATING
20-29 30-39 40-49 50-59 60-69
Elite
54+
51+
48+ 46+ 44+
Excellent
48-53 45-50 43-47 41-45 39-43
Good
43-47 40-44 37-42 35-40 33-38
Above Averaae
37-42 34-39 32-36 30-34 28-32
~ge
33-36 30-33 28-31 25-29 23-27
Below Average 28-32 24-29 22-27
20-24 18-22
Poor 22-27
19-23 17-21 14-19 12-17
Very Poor
<22
<19
<17
<14 <12
II
The rate of pedaling or stepping is often difficult to control. However,
treadmill speed and incline can be regulated with precision. Also, unlike
cycling or stepping, walking is a natural, habitual activity. Most people
become accustomed to treadmill walking within one to two minutes.
Table 2: Fit Test Scoring
Note: To receive a proper Fit Test score, you must be
working within your Training Heart Rate Range (THRR)
which is 65% of your theoretical maximum heart rate.
Fit Test Tips
.The computer does not accept:
D heart rates less than 52 or greater than 200 beats per minute.
D body weights less than 25 pounds or greater than 275 pounds.
D ages below 10 years.
D data input that exceeds human potential.
Ifyou make an error when entering any Fit Test information, you can
correct it by pressing
CLEAR
and re-entering information requested on
the Message Center.
Heart rate is dependent on many factors. It is important to take your Fit
Test under similar circumstances each time:
D
amount of sleep the previous night (seven or more hours is
recommended).
D
time of day.
D time you last ate (two to four hours after the last meal is
recommended) .
D time since you last drank a liquid containing caffeine or alcohol, or
smoked a cigarette (four or more hours is recommended).
D time since you last exercised (at least six hours is recommended).
Your Resting Heart Rate is Important
Another excellent indicator of cardiorespiratory health is your resting
pulse. An average resting pulse is approximately 72 beats per minute.
A lower pulse indicates a stronger, healthier heart. Monitoring your
resting pulse is an easy way to measure the effectiveness of your
exercise program. Take your pulse each day at the same time,
preferably upon awakening and before you get out of bed. As your
Personal Exercise Plan (PEP) continues, you'll notice a decrease in
your resting heart rate. Be patient; this improvement takes at least eight
to ten weeks of training.
For the most accurate Fit Test results, you should perform the Fit Test
on three consecutive days and average the three scores.
Check Heart Rate While Exercising
You should check your heart rate periodically during each exercise
session to ensure that you are working within your THRR. (See the Hill
Profile diagram on page 14 for heart rate check points.) Ifyou wish to
check your heart rate, continue stepping and use the Time displayed to
count 15 seconds.