Foromar

Old guys with efficient heart and lungs can literally run circles around younger guys on the basketball court. If you’re aerobically fit, you don’t just have get up and go, you have energy to keep going and going. They payoff: a better ticker and better oxygen delivery, which can also make your brain sharper.

The Test
Step-ups. This is a three-minute test for which you’ll need to find or fashion an eight-inch step (a standard height for most household steps). Step up with one foot, then the other, and then step down with one foot, followed by the other. Each up-up, down-down cycle is four counts. Using a watch to time yourself, move at a steady cadence of about 20 four-count cycles per minute. (TO help yourself keep track, try counting cycles like this: 1-2-3-1,1-2-3-2,1-2-3-3, and so on until you hit 1-2-3-20.) When three minutes have elapsed, take your pulse: Put your index and middle fingers on the arteries of your wrist. Count beats for 15 seconds, then multiply this number by four to get the beats per minute. Now match your fitness level with your heart rate per minute, using the “average” numbers below. These are based on the assumption that you’re moderately active, exercising between 10 and 60 minutes per week and regularly involved in recreation or work requiring some heavy effort.

Twenties: 120 beats per minute or less, average; 150 or more, poor; below 90, excellent
Thirties: 130 beats per minute or less, average; 160 or more, poor; below 90, excellent
Forties: 140 beats per minute or less, average; 170 or more, poor; below 95, excellent
Fifties and beyond: 145 beats per minute or less, average; 170 or more, poor; below 95, excellent

What to Do
To build aerobic capacity, do aerobic exercise at moderate intensity for at least 20 minutes three or more times a week. Good activities include: walking, running, cycling, cross-country skiing and, of course, stair-climbing.