What is fitness testing? |
| It is evaluation of the parameters of your body state. Testing is always performed according to clear instructions and is followed by measurement of certain physiological parameters of your body. |
What is fitness testing needed for? |
| Fitness testing results provide an examination mark of your training and achievements. The chance to improve your mark will be good motivation for you to continue training and get better results. When the goal is clear, it is easier to achieve. |
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What is fitness testing needed for? |
| | Fitness testing results provide an examination mark of your training and achievements. The chance to improve your mark will be good motivation for you to continue training and get better results. When the goal is clear, it is easier to achieve.
What can be measured - can be improved. This is why fitness tests are the key to stable success of your training sessions. Knowing the test results, you can easily select the proper training regime. After comparing the results with the results of previous trainings you will get information about your progress. You can also compare your results with the results of other people to get advice or select a better training program. |
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What kinds of fitness tests are there? |
| There are different fitness tests, some of them very simple, for example, pulse measurements in the morning after you wake up but before getting to your feet, and other are complicated and are designed for use with medical equipment. The more complicated the test is - the more precise result it gives. CardioStep includes tests, which will give quite a precise result with minimal time and effort. |
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What kinds of fitness tests are there? |
| | There are different fitness tests, some of them very simple, for example, pulse measurements in the morning after you wake up but before getting to your feet, and other are complicated and are designed for use with medical equipment. The more complicated the test is - the more precise result it gives. CardioStep includes tests, which will give quite a precise result with minimal time and effort.
There exist different fitness tests for different sports, as in each sport the most important thing is the enhancement of some specific body parameters. At the same time, there is a universal group of tests, which does not depend on the type of physical activity. These are tests designed to determine the state of your cardiorespiratory system, its level of fitness and endurance. The cardiorespiratory system is the key supplier of energy to the body and ensures the work of the organism irrespective of the character of physical and psycho-emotional loads.
Such universal test is, for example, evaluation of maximum oxygen uptake (VO2max). CardioStep mainly has universal tests, which determine the state and fitness level of the cardiorespiratory system and nervous system, which governs it. This is why CardioStep tests are suitable for all types of physical activity. |
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How do I select the tests I need? |
Tests can be selected in two ways.
- You can select the tests by yourself, perform them at any moment and add to your schedule.
- You can use automatic test selection and planning. To select a test you will be asked a few questions. Your answers will be used to compile your individual training program. The program will be added to your schedule.
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How is testing performed? |
| Testing is done in accordance with successive instructions, which you will see on the computer screen. For example, here is a short instruction for stress level evaluation: "1. Put on a transmitter. 2. Lie down on a bed or a couch". The test duration is 5 minutes. The program counts the time by itself. After completion of the test you will hear a sound signal and see the parameters characterizing your stress level on the screen. |
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How is testing performed? |
| | Testing is done in accordance with successive instructions, which you will see on the computer screen. For example, here is a short instruction for stress level evaluation: "1. Put on a transmitter. 2. Lie down on a bed or a couch". The test duration is 5 minutes. The program counts the time by itself. After completion of the test you will hear a sound signal and see the parameters characterizing your stress level on the screen.
To do the tests and Antistress-trainings you need a heart rate transmitter, CardioPort, a computer connected to the Internet and subscription to the CardioStep service.
The duration of various tests is from 1 to 11 minutes. Some tests can be done while sitting by the computer. For other tests you will need to lie down on a bed or a couch. All tests are selected so that to save your time and effort. |
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What are a transmitter and CardioPort? |
| A transmitter is a chest strap sensor for recording the heart rate. |
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What are a transmitter and CardioPort? |
| | A transmitter is a chest strap sensor for recording the heart rate.
For a transmitter you can use any wireless chest strap sensor of sports heart rate monitors, such as transmitters from Polar, CardioSport, Nike, Reebok and other monitors. You can also use transmitters of Kettler, Torneo, Zontex and other training equipment.
You can buy a pulse transmitter in most of the shops selling sports equipment. We recommend Polar T31 and CardioSport Contour Lite transmitters. The cost of the transmitter is 40-50 US dollars.
You can buy the transmitters from the following web sites.
To connect the transmitter to the computer you will need CardioPort. It reliably registers all radio signals of the transmitter at a distance of up to 1 meter. CardioPort comes with a 3-meter-long USB cable, which is sufficient for doing all the tests.
You can order and receive CardioPort at the CardioStep service. |
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How to put on the transmitter of pulse and CardioPort a body? |
Attach the transmitter to the elastic strap. |
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How to put on the transmitter of pulse and CardioPort a body? |
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Attach the transmitter to the elastic strap.
 Adjust the strap length to fit snugly and comfortably. Secure the strap around your chest, just below the chest muscles, and buckle it.
 Moisten the two grooved electrode areas.
 Check that the wet electrode areas are firmly against your skin and the logo is in a central, upright position.
 Put on the CardioPort on the waist.
The transmitter detects your heartbeats and transmits info to the CardioPort.
The CardioPort analyses the heartbeat info and transmits the results to a PC via USB.
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What will I get out of fitness tests? |
The main result of testing is control over your body state.
By using tests, you will be able to:- Raise the quality of your training sessions,
- reduce fatigue,
- boost motivation,
- get good results faster,
- improve health.
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If I feel fatigue, how will the tests help me? |
| The tests will help you to rehabilitate faster. If the tests are included in your training programs, they will help you to prevent fatigue and overtraining. |
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If I feel fatigue, how will the tests help me? |
| | The tests will help you to rehabilitate faster. If the tests are included in your training programs, they will help you to prevent fatigue and overtraining.
In order to prevent fatigue and overtraining:- For training choose the days when your body is in a supercompensated state;
- Plan your loads taking into account your stress and fatigue levels;
- Avoid the state of overtraining.
An effective way of fighting fatigue is Antistress-trainings. Add them to your schedule.
See more on fatigue at... |
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What method are CardioStep tests based on? |
| All key fitness tests are based on the method of analyzing the heart rate variability. This method is accepted by the European Society of Cardiology and the North American Society of Electrophysiology. The method is widely used in sports medicine. One of the key possibilities of the method is functional diagnostics of the overall body state.See more details at... |
What fitness tests can I do on CardioStep? |
| The service includes 11 fitness tests to evaluate your body state. |
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What fitness tests can I do on CardioStep? |
| | The service includes 11 fitness tests to evaluate your body state.- Heart Zones.The test determines your individual heart zones for your goal-oriented training.
- Ruffier Test.A quick test to evaluate the fitness level for beginning athletes or amateurs.
- Index Test.An easy test to evaluate your fitness and endurance. The test results are correlated with your Maximum Oxygen Uptake. The test is an analogue of Polar OwnIndex.
- Overtraining Test.The test is designed for early diagnostics of the overtraining state.
- Siconolfi Step Test.The modern step test for professional testing. The test results provide a very accurate picture of the Maximum Oxygen Uptake (VO2max).
- Test for Weight-lifters.A convenient and easy test to evaluate endurance and fitness of weight-lifters. The test includes a trial test with an overstraining effort.
- Supercompensation Test.The test helps to select an individual interval between training sessions.
- Fatigue Test.This test will help to evaluate the degree of fatigue.
- Stress Level Test.The test determines your stress level.
- Evaluation of the Heart Rhythm by the Doctor.This medical test is for evaluation of how your heart's regulatory systems work. The test results will be analyzed by the cardiologist who will then give recommendations. Medical control will make your training sessions even safer.
- Body Sizes.The test serves to control and record the changes of your body sizes.
New tests will be regularly added to the list, as it becomes possible. Thus, in the near future a test to evaluate Health Risks will be added. The test will allow you to evaluate the probability of falling ill. |
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Heart Zones |
| If you want the training session to bring the required result, you should observe certain heart zones during the training session. The test will determine your individual heart zones for various kinds of training sessions. |
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Heart Zones |
| | If you want the training session to bring the required result, you should observe certain heart zones during the training session. The test will determine your individual heart zones for various kinds of training sessions.
Training sessions are generally divided into 5 main kinds:- Health improvement and rehabilitation, loads are safe for the heart;
- General health-improving training sessions, warming-up;
- Fitness, weight reduction;
- Training sessions for enhancing fitness and endurance;
- Professional high-intensity training sessions.
The test belongs to the group of Rest tests. This test is accompanied by the Stress Level Test and Index Test, which are all done at the same time. Therefore, in addition to the heart zones you will get a conclusion about your stress level and a tentative evaluation of your level of Maximum oxygen uptake.
| How is the test performed? |
Testing procedure. The test involves recording of the heart's work at rest. During the test you will have to be lying on a bed or a couch. The duration of the test is 6 minutes.
To start the test, launch it on the CardioStep site and follow the instructions that will be appearing on the screen.
Special feature of the test - it is to be carried out in the morning, from 8 to 12. The best days for doing the test are Tuesday, Wednesday and Thursday. For two hours before the test try to avoid eating, smoking, drinking coffee and alcohol.
The test has no contraindications.
All tests should be done at the same time and under the same conditions. |
Test results utilization |
The test results will be used to calculate your individual heart zones for different kinds of training sessions. Carry out your training session within the recommended heart zones.
The calculated heart zones will be automatically added to the Diary of training sessions.
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Ruffier Test |
| This is a simple test for fast evaluation of fitness level of the beginning athletes and amateurs. The test results will serve as the basis to determine your Ruffier Index and make a conclusion about your fitness level. |
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Ruffier Test |
| | This is a simple test for fast evaluation of fitness level of the beginning athletes and amateurs. The test results will serve as the basis to determine your Ruffier Index and make a conclusion about your fitness level.
| How is the test performed? |
During the test:- first, you are lying for 5 minutes,
- then you make 30 squats,
- then you are lying for another minute.
The total duration of the test is about 7 minutes.
To start the test, launch it on the CardioStep site and follow the instructions that will be appearing on the screen.
Contraindications. The test is not recommended if you are feeling discomfort or pain during or after the squats. |
Test results utilization |
The Ruffier Index has the range from 0 to 12. The smaller the number is - the higher your fitness level is.
If you are just starting to practice sport, select loads taking into account your fitness level.
Use the values of the Ruffier Index to keep track of the improvement of your fitness level. For this, do the test periodically but not less than once a month.
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Index Test |
| The Index Test will help you evaluate your VO2max and get a conclusion about it. The test is designed for amateur athletes. |
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Index Test |
| | The Index Testwill help you evaluate your VO2max and get a conclusion about it. The test is designed for amateur athletes.
The Maximum Oxygen Uptake (VO2max) is the key indicator of your endurance level. VO2max reflects the aerobic resources of the body, which are very important in cyclic sports, such as running, skiing, cycling, swimming, etc. For more information go to...
The test is a simplified method of VO2max measurement. The test accuracy is commensurable with the Polar OwnIndex Test.
The test belongs to the group of Rest tests. This test is accompanied by the Heart Zones test and Stress Level Test. Therefore, in addition to the conclusion about VO2max you will get conclusions about your stress level and heart zones.
| How is the test performed? |
Testing procedure. During the test you need to be lying on a bed or a couch. The test involves recording of your heartbeat at rest. The test duration is 6 minutes.
To start the test, launch it on the CardioStep site and follow the instructions on the screen.
The special feature of the test is that it is to be carried out in the morning, from 8 to 12. The best days for doing the test are Tuesday, Wednesday and Thursday. For two hours before the test try to avoid eating, smoking, drinking coffee and alcohol.
The test has no contraindications.
All tests should be done at the same time and under the same conditions. |
Test results utilization |
The test results are used to calculate the relative value of VO2max (ml/kg/min).
VO2max has the range from 25 (unexercised, sedentary people) to 95 (Olympic athletes). The higher the value is - the higher the endurance level and aerobic resources of the body are. VO2max level decreases with age. The value of VO2max changes slowly, so its evaluation should not be done more than once a month.
The higher your VO2max is - the longer and more intensive your training sessions must be.
An increase of VO2max from test to test shows that your training is correct and your fitness level is increasing. Decreasing VO2max is evidence of fatigue or disease.
Use VO2max to plan your training sessions. In the CardioStep service VO2max is the key factor to forming individual training programs.
Relative VO2max value is divided by the body weight. It is expressed in milliliters by kilogram per minute (ml/kg/min). It is important to take the relative VO2max into account in the type of physical activity where the body is raised (walking, running, etc.). The relative VO2max value is a more important indicator of the body state than the absolute one.
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Overtraining Test |
| The test detects early signs of overtraining. Training in the overtraining state does not bring positive results, leads to building fatigue and deterioration of health. This is why it is very important to detect the first signs of overtraining and to reduce loads in time. |
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Overtraining Test |
| | The test detects early signs of overtraining. Training in the overtraining state does not bring positive results, leads to building fatigue and deterioration of health. This is why it is very important to detect the first signs of overtraining and to reduce loads in time.
As a rule, an athlete can feel overtraining only after its occurrence. As a result, overcoming this state will require substantial changes in the training program. Detection of the first signs of overtraining will allow avoiding this problem.
The test helps to detect overtraining both in relation to the sympathetic and parasympathetic types. The test results are used to calculate the overtraining index (OTI), as well as a number of other parameters of the heart rate variability (HRV), which characterize the athlete's body state. For more information see...
| How is the test performed? |
Testing procedure. During the test you will have to be lying first, then, after a sound signal, rise to your feet and be standing. The test includes recording of your heart's work in recumbency for 4 minutes and in the standing position for 3 minutes. The total duration of the test is 7 minutes.
Special feature of the test is that it is to be carried out in the morning, from 8 to 12. The best days for doing the test are Tuesday, Wednesday and Thursday. For two hours before the test try to avoid eating, smoking, drinking coffee and alcohol.
No additional equipment is required.
Contraindications: orthostatic intolerance. In other words, the test is not recommended to you if you feel a strong dizziness when you get up from the bed in the morning.
All tests should be done at the same time and under the same conditions. |
Test results utilization |
The test results are used to calculate the Overtraining Index (OTI). The higher its value is - the more probable it is that your body is in the state of overtraining. Reference OTI guidelines for people over 20:
under 90 - no overtraining,
90-250 - moderate or suspected overtraining,
over 250 - overtraining.
If your OTI value is increasing or already high, decrease the length and intensity of training sessions for the next 2-3 days. If the OTI values are high, make a pause between training sessions.
The test results are also used to calculate the HRSS, t30/15, SDNN parameters that can be used in sports medicine.
HRSS - the difference between the heart rate values in recumbency and the standing position.
t30/15 - the exact value of the relation between the maximum and minimal lengths of cardiointervals during the change of the body position.
SDNN - the value characterizing the heart rate variability in the lying position.
An efficient way to reduce fatigue and the overtraining level is Antistress-trainings. To start such trainings in the CardioStep service, get a plan of Antistress-trainings.
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Siconolfi Step Test |
| The test is designed to determine Maximum Oxygen Uptake (VO2max). This test is the most accurate present-day step test. It can also be used for professional fitness testing. |
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Siconolfi Step Test |
| | The test is designed to determine Maximum Oxygen Uptake (VO2max). This test is the most accurate present-day step test. It can also be used for professional fitness testing.
Maximum Oxygen Uptake (VO2max) is the key indicator of your endurance level. VO2max reflects aerobic resources of your body, which are very important in cyclic sports, such as running, skiing, cycling, swimming, etc.
The test can be used for a wide age range (19-70). It is well endured by people with a low level of fitness, as the test load is measured out in accordance with the fitness level.
| How is the test performed? |
Testing procedure. The test includes 3 three-minute stages of step testing, each of them performed at a different pace, and, accordingly, provides a different load. The rhythm of steps is given by sound signals.
The test duration is 3-11 minutes depending on the number of the required stages for correct testing. The number of stages is calculated automatically during testing.
Additional equipment. To perform the test you will need a footboard. For a footboard you can use any steady item with hard surface and the height of 20-30 cm (7-12 inches).
Contraindications. The test is not recommended if you feel discomfort or pain during testing. |
Test results utilization |
The test results are used to calculate the relative and absolute values of VO2max and to determine whether it corresponds to the age norm.
The VO2max value has the range from 25 (unexercised, sedentary people) to 95 (Olympic athletes). The higher the value is - the better the endurance level and aerobic resources of the body are. VO2max level decreases with age. The value of VO2max changes slowly, so its evaluation should not be done more than once a month.
The higher your VO2max is, the longer and more intensive your training sessions must be.
An increase of VO2max from test to test shows that your training is correct and your fitness level is increasing. Decreasing VO2max is the evidence of fatigue or disease.
Use VO2max to plan your training sessions. In the CardioStep service, VO2max is the key factor to forming individual training programs.
Absolute VO2max value is expressed in litres per minute (l/min). It is important to take the absolute value into account in the types of physical activity where the body is not raised. These are cycling, swimming, weight-lifting, etc.
Relative VO2max value is divided by the body weight. It is expressed in milliliters by kilogram per minute (ml/kg/min). It is important to take the relative VO2max into account in the type of physical activity where the body is raised (walking, running, etc.). The relative VO2max value is a more important indicator of the body state than the absolute one.
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Test for Weight-lifters |
| The test determines tolerance of the cardiovascular system to straining during loads. The higher the tolerance is - the higher the weight-lifter's endurance and fitness levels are. |
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Test for Weight-lifters |
| | The test determines tolerance of the cardiovascular system to straining during loads. The higher the tolerance is - the higher the weight-lifter's endurance and fitness levels are.
The degree of tolerance to straining is determined by phase shifts in the heart rhythm structure during straining.
| How is the test performed? |
Testing procedure. During the test you will need to make a straining effort for 30 seconds. The total duration of the test is 90 seconds.
For amateur testing, in order to make a straining effort hold your breath and toughen the stomach muscles.
For professional testing, use a manometer. When straining, imitate breathing-out into the manometer. Keep the pressure at 40 mmHg.
Additional equipment. No additional equipment is required for amateur testing. For professional testing, a manometer is required. For these purposes a hand-held manometer for measuring blood pressure will do.
Contraindications. The test is designed for weight-lifters. Thus, if you do not practice weight-lifting, you are not recommended to perform this test. |
Test results utilization |
The test results are used to calculate the Index of tolerance (to straining) (IS) and the Valsalva index (OV), which characterize your tolerance to straining.
The optimal IS value for a weight-lifter is about 200.
Low index values (<100) suggest poor tolerance to straining.
Increasing IS from test to test suggests that your training is correct and your fitness level is increasing.
Decreasing IS can be a sign of overtraining or disease. In this case lower the loads or increase the interval between training sessions.
OV index also characterizes your tolerance to straining. The lower its value is - the better. Its optimal value for a weight-lifter is about 0.8.
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Supercompensation Test |
| The test is designed to determine the individual interval between training sessions. The test determines if the body is in a supercompensated state. Training at the stage of supercompensation is the fastest way to increasing endurance, reducing weight, building muscle bulk, etc. |
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Supercompensation Test |
| | The test is designed to determine the individual interval between training sessions. The test determines if the body is in a supercompensated state. Training at the stage of supercompensation is the fastest way to increasing endurance, reducing weight, building muscle bulk, etc.
After any training session the human body successively passes through three main stages: fatigue, supercompensation, full rehabilitation. These stages can last from a few hours to a few days depending on the intensity of training and individual characteristics of the person.
If an athlete starts the next training session in the stage of fatigue, it will not do any good to the body but will only lead to increasing fatigue and overtraining.
The optimal stage for the next training session is supercompensation. Training in this stage will bring maximum positive effect for the body without building fatigue.
Training in the rehabilitation stage will not do any harm but the positive effect will also be low. All modern training programs are designed for work in the supercompensation stage.
The test is relative to the Fatigue Test and is performed simultaneously with the latter. This is why the test results will be used for the conclusion on supercompensation and fatigue.
| How is the test performed? |
Testing procedure. During the test you are sitting and breathing with the frequency of 6-12 times a minute. The breathing pace is defined by visual commands on the computer screen. The test duration is 7 minutes.
Special feature of the test. It is to be done for several days in a row, in dynamics after the training session. It is needed to determine the beginning of the supercompensation stage. The first test is to be performed before the training sessions. Then perform the test in dynamics for 3-4 days.
Contraindications: diseases of the respiratory system. |
Test results utilization |
The test results will be used to determine your particular rehabilitation stage after the previous training session.
If you are in the fatigue stage, you probably should avoid training today.
If you are in the supercompensated stage, today is the best day for training.
If your stage is the base level, it means that you are fully recovered after the previous training sessions and can start on a new training session today.
If the fatigue stage lasts for more than 2 days, you probably should take lighter loads during training sessions.
If testing has failed to determine your supercompensation stage after the training sessions and you are quickly back to the base level, you should probably take more loads during training sessions.
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Fatigue Test |
| The test is designed to select an optimal interval between the training sessions. The test estimates the probability of you being in the fatigue stage after the latest training session. |
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Fatigue Test |
| | The test is designed to select an optimal interval between the training sessions. The test estimates the probability of you being in the fatigue stage after the latest training session.
After any training session the human body successively passes through three main stages: fatigue, supercompensation, full rehabilitation. These stages can last from a few hours to a few days depending on the intensity of training and individual characteristics of the person.
If an athlete starts the next training session in the stage of fatigue, it will not do any good to the body but will only lead to increasing fatigue and overtraining.
The optimal stage for the next training session is supercompensation. Training in this stage will bring maximum positive effect for the body without building fatigue.
Training in the rehabilitation stage will not do any harm but the positive effect will also be low. All modern training programs are designed for work in the supercompensation stage.
The test is relative to the Supercompensation Test and is performed simultaneously with the latter. This is why the test results will be used for the conclusion on supercompensation and fatigue.
| How is the test performed? |
Testing procedure. During the test you are sitting and breathing with the frequency of 6-12 times a minute. The breathing pace is defined by visual commands on the computer screen. The test duration is 7 minutes.
Special feature of the test. It is to be done for several days in a row, in dynamics after the training session. It is needed to determine the beginning of the supercompensation stage.
Contraindications: diseases of the respiratory system. |
Test results utilization |
The test results will be used to determine your Fatigue index, which reflects the probability of you being in the fatigue stage.
If the probability is higher than 50%, you should probably avoid training today.
If the high probability remains for more than 2 days, you should probably take lighter loads during training sessions.
An efficient way to reduce fatigue and the overtraining level is Antistress-trainings. To start such trainings in the CardioStep service, get a plan of Antistress-trainings.
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Stress Level Test |
| The test evaluates your stress level. The test can be used both for fitness testing and for general health assessment. |
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Stress Level Test |
| | The test evaluates your stress level. The test can be used both for fitness testing and for general health assessment.
We are stressed when we feel that we cannot cope with the current situation. And the more important for us the solution of the problem is - the stronger the stress is.
Stress can be a consequence of both physical and emotional overload. Stress is caused by over-fatigue while training, information overload, conflicts at work, various problems in life. For more information, see...
The test belongs to the group of Rest tests. Alongside this test Heart Zones test and Index Test are also performed. This is why in addition to your stress level, you will get a tentative conclusion about your heart zones and your Maximum oxygen uptake.
| How is the test performed? |
Testing procedure. The test includes recording of your heart's work at rest. During the test you will have to be lying on a bed or a couch. The test duration is 6 minutes.
To start the test, launch it on the CardioStep site and follow the instructions that will be appearing on the screen.
Special feature of the test is that it is to be carried out in the morning, from 8 to 12. The best days for doing the test are Tuesday, Wednesday and Thursday. For two hours before the test try to avoid eating, smoking, drinking coffee and alcohol.
The test has no contraindications.
All tests should be done at the same time and under the same conditions. |
Test results utilization |
The test result is the evaluation mark of stress level, from 1 to 9 points. The higher the mark is - the higher the stress level is:
1-3 points - low stress level,
4-6 points - medium stress level,
7-9 points - high stress level.
The low stress level means that your body copes with your level of physical loads well. You can gradually increase the loads.
High stress level shows that you are experiencing physical or psycho-emotional overloads. Take measures to reduce them.
Increasing stress level from testing to testing can be a sigh of fatigue or overtraining. Decrease your physical loads or increase the interval between the training sessions.
The test can be used as a diagnostic tool for stress management.
An efficient way to reduce fatigue and the overtraining level is Antistress-trainings. To start such trainings in the CardioStep service, get a plan of Antistress-trainings.
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Evaluation of the Heart Rhythm by the Doctor |
| The test is designed to reveal functional deficiencies in your heart's work, which show themselves in various types of extrasystole. A cardiologist will analyze the test results and then provide recommendations. Medical control will make your training sessions even safer. |
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Evaluation of the Heart Rhythm by the Doctor |
| | The test is designed to reveal functional deficiencies in your heart's work, which show themselves in various types of extrasystole. A cardiologist will analyze the test results and then provide recommendations. Medical control will make your training sessions even safer.
| How is the test performed? |
Testing procedure. During the test you will have to be lying first, then, after a sound signal, rise to your feet and be standing. The test includes recording of your heart's work in recumbency for 4 minutes and in the standing position for 3 minutes. The total duration of the test is 7 minutes.
The recording of your heart's work is automatically sent to our professional cardiologist. Within 1-2 days, the doctor makes a diagnosis and sends you a message with the diagnosis. The message appears in your Diary.
Special feature of the test is that it is to be carried out in the morning, from 8 to 12. The best days for doing the test are Tuesday, Wednesday and Thursday. For two hours before the test try to avoid eating, smoking, drinking coffee and alcohol.
Note. As the medical conclusion based on the test results is made by the cardiologist, the test is not included in the main subscription package and has to be ordered and paid for separately.
Contraindications: orthostatic intolerance. In other words, the test is not recommended to you if you feel a strong dizziness when you get up from the bed in the morning. |
Test results utilization |
You will receive a message with the diagnosis based on the test results.
The message will be placed in your Diary, as a Note of the day on which the medical test was done.
The test is recommended for athletes during high-intensity training sessions and all those who would like to check their heart's work.
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Body Sizes |
| The test is designed to control and record changes of your body sizes. The test is designed as a table where you enter your body dimensions. |
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Body Sizes |
| | The test is designed to control and record changes of your body sizes. The test is designed as a table where you enter your body dimensions.
| How is the test performed? |
Periodically, about once a month, you should measure some dimensions of your body, such as chest, waist, thigh circumference and other sizes. Write down the results of your measurements in the table of the Body Sizes test. |
Test results utilization |
After you make several measurements of your body sizes, look at their change dynamics on the graphs in the Progress section. In this way, you will be able to assess how fast your progress is.
Set a goal - achieving certain sizes. After several measurements you will see how fast your sizes change and how much time it will take you to achieve the goal. If you are not satisfied with the change dynamics, try to change the program of training sessions.
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What is Antistress-training? |
| Antistress-training is a way to learn self-control over your body state based on Biological Feedback. During trainings you will acquire skills to regulate physiological processes in your own body. |
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What is Antistress-training? |
| | Antistress-training is a way to learn self-control over your body state based on Biological Feedback. During trainings you will acquire skills to regulate physiological processes in your own body.
Antistress-trainings are similar to the parts of yoga, which teach how to control internal body functions. However, achieving these results with the help of yoga will take you from several months to 2-3 years. By using Antistress-trainings, you will get similar results in 10-15 training sessions. For more information, see... |
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What are Antistress-trainings needed for? |
| The trainings will reduce stress, anxiety, improve health and overall well-being, and increase working efficiency. |
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What are Antistress-trainings needed for? |
| | The trainings will reduce stress, anxiety, improve health and overall well-being, and increase working efficiency.
Antistress-trainings are a powerful preventive tool protecting your body from physical and mental exhaustion, chronic fatigue, irritability, depression. Antistress-trainings help the body to cope with diseases caused by irregularities in the control systems of the cardio-respiratory system.
Take a course of Antistress-trainings once every three to six months to prevent stress and keep feeling well. For more information, see... |
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How is training performed? |
| Trainings are performed in two stages. First, an individual program of trainings will be compiled for you. Then you do the trainings: one training each 1-2 days. |
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How is training performed? |
| | Trainings are performed in two stages. First, an individual program of trainings will be compiled for you. Then you do the trainings: one training each 1-2 days.
In the first stage, in order to compile the program, your current level of regulation in the cardiovascular system will be evaluated. The results of the testing will be used to select an individual training program.
Then the training itself is offered, in the form of a computer game. The task of the game is to control the situation on the computer screen by changing the parameters of your cardiovascular system.
At the beginning, you will not know how to control your heart. Try different ways: relax, imagine or recall something, etc. Doing this you will see changes on the screen reflecting the way your heart works. Gradually you will find a way to influence your heart's work. With each training your skills will be more and more perfect. The duration of one training: 10-30 minutes. |
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What trainings can I do on Cardiostep? |
The service has two types of Antistress-trainings:- teaching abdominal breathing,
- teaching how to control your heart.
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What trainings can I do on Cardiostep? |
| | The service has two types of Antistress-trainings:- teaching abdominal breathing,
- teaching how to control your heart.
Teaching abdominal breathing helps to reduce the stress level, anxiety and improvement of the overall well-being. Teaching how to control one's heart leads to reducing emotional tension, anxiety, increases work efficiency and improves control over emotions.
Trainings are based on controlling the heart rate variability with the help of biological feedback. |
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Why do athletes need Antistress-trainings? |
| Athletes regularly taking Antistress-trainings significantly increase their endurance to stress and improve their psycho-emotional state. The trainings also speed up the rehabilitation process and, to some extent, protect from overtraining. |
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Why do athletes need Antistress-trainings? |
| | Athletes regularly taking Antistress-trainings significantly increase their endurance to stress and improve their psycho-emotional state. The trainings also speed up the rehabilitation process and, to some extent, protect from overtraining.
The life of an athlete is full of stressful situations. These can be problems at work, in sport, in personal life. When they are multiplied, the result is stress, which has a negative impact on sports results and the health condition. Antistress-trainings can protect an athlete from psycho-emotional overloads. This will help the coach to think less about the athlete's condition and more about sports achievements. |
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Possible problems and their solution |
Three most frequent problems- Bad contact of the transmitter with the body. To solve the problem, generously wet the electrodes of the transmitter with water. Find the best spot for heartbeat registration by moving the sensor up and down the chest.
- High level of radio interference. If the CardioPort indicator is blinking while the transmitter is not on the chest, it means that the CardioPort operation is hindered by radio interference. Perform the Recording Quality Test to increase CardioPort resistance to interference.
- CardioPort is not functioning when placed very close to the computer. There is a lot of radio interference near the computer. Do not place CardioPort closer than 50-80 cm to the computer.
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Possible problems and their solution |
| | Three most frequent problems- Bad contact of the transmitter with the body. To solve the problem, generously wet the electrodes of the transmitter with water. Find the best spot for heartbeat registration by moving the sensor up and down the chest.
- High level of radio interference. If the CardioPort indicator is blinking while the transmitter is not on the chest, it means that the CardioPort operation is hindered by radio interference. Perform the Recording Quality Test to increase CardioPort resistance to interference.
- CardioPort is not functioning when placed very close to the computer. There is a lot of radio interference near the computer. Do not place CardioPort closer than 50-80 cm to the computer.
You cannot do the test, the CardioPort indicator is frequently blinking.- Perform the Recording Quality Test to increase CardioPort resistance to interference.
- Before testing, generously wet the electrodes of the transmitter with water. Adjust the belt of the transmitter so that it would fit closer to the chest.
You cannot start the test, the indicator is not blinking.- During testing do not place CardioPort closer than 50-80 cm to the computer.
- Before testing, generously wet the electrodes of the transmitter with water.
- Put CardioPort on the waist and perform the Recording Quality Test.
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What is Recording Quality Test needed for? |
| During fitness testing and Antistress-trainings there may be interference which deteriorates the quality of the heart rhythm recording and degrades the accuracy of diagnostics. Perform the test to check the recording quality. |
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What is Recording Quality Test needed for? |
| | During fitness testing and Antistress-trainings there may be interference which deteriorates the quality of the heart rhythm recording and degrades the accuracy of diagnostics. Perform the test to check the recording quality.
If there is little interference, it usually does not influence diagnostic results. The system effectively and automatically removes some of the interference from the recording. The acceptable level of interference is up to 10%.
During the recording stage of the rest you can manually adjust the level of suppression of radio interference using the regulator. Note that the higher the suppression level is - the closer the transmitter must be placed to CardioPort.
Causes of interference and its elimination
Interference may be both radio interference from electronic devices nearby, and bad contact of the transmitter with the body.
During testing do not place CardioPort closer than 50-80 cm to the computer and other electronic devices.
If interference is caused by the bad contact of the transmitter with the body, do the following.- Wash the transmitter electrodes with soap.
- Generously wet the sensor electrodes before putting them on the chest.
- Adjust the sensor belt.
- Find the spot on the chest for the best contact of the sensor with the body. To do this, move the sensor up and down, right to left during recording and notice the changes in recording quality.
- If you have dry skin or you cannot press the sensor close to the body during testing, try to use special gel for electrodes.
If there is no radio interference but you cannot get a stable and quality signal from the transmitter, the problem can often be solved with special gel for transmitter electrodes. Gel can be purchased from sellers of transmitters.
Heart rhythm irregularities
Interference may be also caused by heart rhythm irregularities. Normally, a healthy person may have 1-2 heart rhythm irregularities per minute. It is a very common occurrence. Such irregularity has no impact on one's health and does not limit the person's capabilities.
The most frequent irregularity is single extrasystoles. Single extrasystoles are no obstacle to testing. They are effectively and automatically filtered out from the recording.
Visually, heart rhythm irregularities differ from interference, as irregularities look more orderly, while interference looks like random surges.
If the recording contains a large number of heart rhythm irregularities, it is evidence of deteriorating work of the heart. This can be caused by overtraining and other factors.
If you are not sure, whether you have heart rhythm irregularities, or would like to receive a medical conclusion on your heart rhythm, perform the Medical test. Our doctor will analyze your heart rhythm and send you the medical conclusion.
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Short Description of all parameters of fitness testing |
| Heart rate at rest - number of heartbeats per minute at full rest. The higher your fitness level is - the lower your heart rate at rest is. The healthy adult's heart rate at rest is 60-80 (beats per minute). Olympic athletes may have heart rate at rest under 30 beats per minute. A faster heart rate at rest may be a sign of overtraining or a disease. |
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Short Description of all parameters of fitness testing |
| | Heart rate at rest - number of heartbeats per minute at full rest. The higher your fitness level is - the lower your heart rate at rest is. The healthy adult's heart rate at rest is 60-80 (beats per minute). Olympic athletes may have heart rate at rest under 30 beats per minute. A faster heart rate at rest may be a sign of overtraining or a disease.
VO2max relative. The parameter reflects the aerobic resources of your body at peak loads for a kilo of your weight. This is the key parameter for evaluating endurance level in sports in which the body is raised (walking, running, skating, etc.). VO2max has the range from 25 (unexercised, sedentary people) to 95 (Olympic athletes). The higher the value is - the better the endurance level and aerobic resources of the body are.
VO2max absolute. The parameter reflects the aerobic resources of your body at peak loads ignoring your weight. It is important to consider the absolute value in such kinds of physical activity where the body is not raised. These are cycling, swimming, weight-lifting, etc.
Maximum heart rate (HRmax). This is the highest heart rate accompanying very significant physical loads, where further increase of the load will not result in a heart rate increase. With age, the maximum heart rate decreases. This is an estimated parameter.
Stress level. The parameter characterizes stress level on a 9-point scale.
1 - 3 points - low level of stress.
4 - 6 points - medium level of stress.
7 - 9 points - high level of stress.
Ruffier index reflects your fitness level. The parameter has the range from 0 to 12. The lower the value is - the higher your fitness level is.
Overtraining index (OTI) characterizes the level of overtraining. The higher its value is - the more probable it is that your body is overtrained. Target OTI norms for people over 20:
under 90 - no overtraining,
90-250 - moderate or suspected overtraining,
over 250 - overtraining.
HRSS - the difference between the heart rate in recumbency and the standing position.
t30/15 - the exact value of the relation between the maximum and minimal lengths of cardio-intervals during the performance of an orthostatic test.
SDNN - the parameter characterizing the total heart rate variability at rest.
Fatigue index - the parameter reflecting the probability (%) of you being in the stage of fatigue. The higher its value is - the more probable it is that you are fatigued.
Index of your tolerance to straining (IS) characterizes tolerance of the cardiovascular system to straining during loads. The optimal IS value for a weight-lifter is about 200. Low index values (under 100) suggest poor tolerance to straining.
Valsalva index (OV) characterizes your tolerance to straining. The lower its value is - the better. Its optimal value for a weight-lifter is about 0.8.
Weight. Change of your weight.
BMI. The body mass index is correspondence of your weight to your height. The higher the value is - the more fat the body has.- Insufficient weight: under 20 in men, under 18 in women.
- Norm: 20-24 in men, 18-24 in women.
- Excessive weight: 25-29.
- Obesity: 30 and more.
For more information, see
Efficiency of Antistress-trainings - success in achieving the training task (%.)
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