Aerobic Fitness Test

This one-mile walking will assess your cardiovescular fitness.

• Using a watch with a second hand, practice taking your pulse.
  With the tips of your index and middle fingers, find the pulse point at the base of your opposite wrist (just below the bottom of your thumb). Press lightly down and count the number of beats in 15 seconds (start timing from the first beat). Then multiply by four to calculate your heart rate in beats per minute.
• Avoid vigorous activity the day before the test, and do not eat, smoke or drink coffee or tea for at least 2 hours before taking the test.
• Wearing loose-fitting clothing; find a place where you can walk a measured mile on flat ground.
• Walk for several minutes until you are perspiring lightly. You can also do some stretching.
• Note the exact time on your watch, then begin to walk exactly one mile at a brisk, steady pace.
• When you stop, note the elapse time on your watch, then immediately count your pulse for 15 seconds and multiply by four to determine your heart rate.