A heart rate physical, often called a stress test or a graded exercise test, monitors the efficiency of your cardiorespiratory system, collecting feedback on the way your lungs, heart, vascular system and cells respond and interact during physical activity. If you are worried about failing the test but have a few weeks to prepare, you can take proactive measures that will significantly improve your test results.
Step 1
Challenge your body. Begin training your cardiovascular system through physical activity as far in advance of the test as possible, at least two weeks out. A graded interval treadmill program is the best way to train because it duplicates the test scenario. Begin by walking at about 2.5 mph. Alternate between increasing your speed every 30 seconds by 1/2 mph and then your incline by 1/2 degree until you reach a speed and incline you perceive as "very challenging." Maintain that pace for another five to 10 minutes, then cool down, gradually decreasing your speed and incline.
Step 2
Breathe deeply. Shallow breathing causes the heart to pump faster because less oxygen is available. Practice breathing in rhythm to your walking pace during your training sessions. During your test, establish a rhythmic breathing pattern early on, inhaling through your nose and exhaling through your mouth.
Step 3
Hydrate. Your body's systems do not function well when they are dehydrated. Dehydration can reduce your blood volume and force your heart to work harder to deliver oxygen to your cells. Try drinking half your body weight in ounces of water each day beginning at least two weeks before your test. On test day, drink water in moderation before your test.
Step 4
Go easy on the caffeine and tobacco. If either or both vices have you in their grip, try gradually scaling back beginning at least two weeks before your test. Quitting cold turkey right before the test may throw your body chemistry out of whack, and could backfire by causing your heart rate to escalate during your test. Abstain or go easy the morning of your test.
Step 5
Get a good night's sleep. Take a day off from exercise the day before the test, eat healthy balanced meals throughout the day and go to bed early. If possible, on the day of the test allow your body to wake up naturally without an alarm. Eat a light nutritious breakfast about an hour before your test, including whole grain cereal with sliced bananas and orange juice.
Tips and Warnings
- Try to relax during the test. Anxiety about testing may elevate your heart rate. Wear cool, non-restrictive clothing and athletic shoes to your test. Empty your bladder and eliminate any other discomforts, including glasses or jewelry, before you get started.
- If you are severely out of shape or are being treated for a medical condition, consult your health care provider before beginning an exercise program. Be sure to warm up before and cool down after exercise, giving the heart time to adapt to changes in activity level.
Things You'll Need
- Treadmill with adjustable speed and incline
- Supportive athletic shoes
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