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MCFHARPIST SparkPoints: (62,896)
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Posts: 1,878
5/14/12 3:43 P

It is thoroughly amazing what the human body is capable of doing. So, like other posters have said, start walking, do strength exercises, think positive.

Spark On!

COLDSTREAM1 SparkPoints: (0)
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Posts: 4
5/14/12 3:07 P

Thanks everyone for their advise.

The test is from the YMCA step test programme?

Fingers crossed and lots of deep breathing.

5/14/12 2:13 P

Well, I have this strange thing that happens every time some one checks my heart rate. It goes through the roof. If I take it myself at the gym, it's fine, but the minute someone else watches me, my heart rate goes crazy. My doctor thinks its hilarious. If they take my blood pressure, it's perfectly healthy. My doctor says it's a sort of anxiety disorder. Perhaps you should talk to your doctor to see if your body is doing a similar sort of thing to you.

IRIE_KEY Posts: 1,261
5/14/12 1:42 P

It is possible, but maybe not in 10 days. I was a smoker for many years and my heart rate even resting was usually in the high nineties despite low BP readings. I got a big surprise when I had a recent checkup - I dropped my resting rate to mid sixties range after nine months of five day per week cardio/strength workouts coupled with three months smoke free. I had the nurse check it twice more to see that it wasn't a fluke. WIshing you success.

Edited by: IRIE_KEY at: 5/14/2012 (13:43)
SP_COACH_NANCY SparkPoints: (0)
Fitness Minutes: (112,042)
Posts: 46,222
5/14/12 12:53 P


Unfortunately, there is no way to rush the process. It takes time, however, that does not mean you can't benefit from some simple changes now. Just by doing some brisk walking will help you get on the road to better fitness. But remember too, that anything done in the extremes, whether too much or too little, can be a detriment to one's health.

I wish you well!

Coach Nancy

NICOLEB1977 SparkPoints: (0)
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Posts: 288
5/14/12 12:46 P

I agree that deep breathing helps as well as excerising.

That being said, you said you just quit smoking.. How long did you smoke, how many cigarettes a day, when did you you quit?

This is a big factor as your heart and lungs are healing and need time to heal. I hope you get the job and wish you luck.

Also congratulations on quitting smoking, as a former smoker I know how difficult it is!

ARCHIMEDESII SparkPoints: (198,476)
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Posts: 27,192
5/14/12 11:41 A


If you continue with some regular exercise for the next two weeks, that should help. However, you can't expect miracles in those two weeks. Studies have shown that as soon as a person starts exercising, their blood pressure will drop. you're still asking a lot from your body in two weeks.

My advice ? Don't do anything drastic. Engage in whatever exercise you have been doing for the last few weeks and try to be consistent. And when you get to the test, you do the best you can. The best thing you can do for your body when taking assessment tests of these kinds is to get a good night's sleep. If you are the least bit fatigued or stressed out, that will screw up your heart rate.

I'll tell you one good way to help you reduce your heart rate after a workout, deep breathing. If you want to slow your heart rate, take deep regular breathes. Slowly inhale and slowly exhale. This is why fitness instructors have their class take deep breathes at the end of class during the cool down. it's to help them lower their heart rate back to a resting state.

Will this get you the job ? Once again, you can't expect miracles with only two weeks. do the best you can because that's the right thing to do.

Also, who's heart rate are they judging against ? Keeping in mind that the recovery heart rate of a 50 something person is very different than someone who is 20 something. I'm sure that when they do the test, the results will be judged against other people in a similar age range. there is no way they can compare the fitness of someone who is fifty with someone who is twenty. Keep practicing that 3 minute step test each day along with any other exercise you do.

Edited by: ARCHIMEDESII at: 5/14/2012 (11:44)
CASEYTALK Posts: 1,374
5/14/12 11:41 A

Maybe it's possible and maybe it's not. Your best shot is to do about 30 minutes of cardio 3-4 times a week. Get walking, and you will do your body good.

Good luck on the test! I hope you make it.

COLDSTREAM1 SparkPoints: (0)
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Posts: 4
5/14/12 11:24 A

Helpppppp, I am going for a fitness assessment for a new job and I have to do the 3 minute step test. Just had a go in my home and my heart recovery rate for 1 minute, was 134, bad I know.
I need to reduce it to between 95-101, is it possible to do in 10 days, help, I need this job. I am 52 and have just stopped smoking. Any tips please.

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