When you train at your maximum heart rate you put pressure on your body. However, this may risk creating health problems in some people. Submaximal aerobic fitness tests only assess your aerobic fitness at a lower level. For that reason, many people with lung or circulation problems use the submaximal test. You may also find that some gyms or health centers prefer to use the submaximal approach to fitness testing.
Concept
Submaximal means you're training at a level below your limits. If you take a submaximal aerobic-fitness test, you will usually target a certain percentage of your expected maximum heart rate. For example, if the trainer believes that your max rate is around 180, you might exercise until you reach 75 percent of that rate, or 135 beats per minute. According to fitness expert Brian Mac, you can use the results to predict maximum oxygen uptake. This is a measure of the healthiness of your heart and lungs.
PWC-170 Test
The PWC-170 test pushes you in stages to an agreed limit -- usually between 25 and 75 percent of your estimated maximum heart rate, according to Dr. Jennifer Blevins-McNaughton at Tarleton University. You'll need a bike ergometer to perform the test. This is a device that measures the power output from your body while cycling. During the last five minutes of the test, an assistant measures your heart rate for 30 seconds in the second half of each minute. The results from the ergometer and your average heart rate allow the doctor to calculate your maximum oxygen uptake.
Walk Test
Doctors often use the six-minute walk test as a rehabilitation tool for lung patients or people with heart problems. The test involves walking up and down a corridor for six minutes. Patients may stop when they are tired or out of breath before restarting. The distance covered in the allotted time helps doctors to decide on the best rehab exercises for your current aerobic-fitness level.
Step Test
With the Queen's College step test, you need a step that's 16.25-inches tall. After a 10-minute warmup, you spend three minutes stepping up and down on the stair. A trainer or assistant uses a metronome to measure the correct stepping rate -- 24 steps per minute for men and 22 steps per minute for women. At the end of the three minutes, the trainer measures your heart rate for 15 seconds and calculates your fitness level.
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