DKN technology XC-140 Manual Download

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Harvard-Step-Test

Height in cm

Height of the step

<152 cm

30 cm

< 160 cm

35 cm

< 175 cm

40 cm

< 180 cm

48 cm

> 180 cm

50 cm

To execute this test, step down and up the bench or
stairs every 2 seconds. This makes 30 times/minute
up the bench, which gives a total of 120 up –and
down steps. Whether you change leg or always use
the same leg, this has no effect on the result.
Measure your heart rate after 4 minutes. When you
are done with the exercise, take your pulse after 60
seconds, and again after 1 minute. In this way you
become 3 values which you have to use in the
following formula :

A + 3000 divided by heart rate B + 3000 divided by
heart rate C = endurance index.
Example: when your heart rate is 160 after ending
the exercise (heart rate A), 120 a minute later (heart
rate B) and 100 after 2 minutes (heart rate C), then
you have an endurance index of :

3000 : 160 = 18.75
3000 : 120 = 25.00
3000 : 100 = 30.00
Endurance index = 18.75 + 25.00 + 30.00 = 73.75

On the basis of the chart below you can adapt your
training and divide your powers better according the
result of this test. If you take the endurance index
from our example (73.75), you can see in the chart
below that this value is sufficiently for someone
younger than 35 and good for someone older than
35.

Endurance index

Less than 35

Over 35

< 50

Not sufficient

medium

51 – 60

medium

61 – 70

medium

fair

71 – 76

fair

well

77 – 85

good

very well

86 – 90

very well

exceptional

> 90

excellent

exceptional

Training planning

Overload

Training means making an effort, using our energy
reserve. This effort will show a lower performance
afterwards. This effort can only be undone if we give
our body time to recover and to rest. So both effort
and rest are the ingredients of a perfect training.
Effort and relaxation are one.

To determine how long we have to rest is not simple
because it depends on a lot of elements such as the
number of executed exercises, the used weights, the
kind of exercise, how long we exercise…etc.

Furthermore, not every muscle needs the same time
to recuperate. A small muscle can already be ready
during practice, a big muscle can need extra time.

To set up an intelligent training, we recommend you
to use some constant parameters during a limited
training period. Based on these parameters it is much
easier to see if our body has enough time to
recuperate.

If you start training, you will feel “tired” after every
effort. However the longer you train, the more easy it
will become for your body to recuperate and after a
while you want feel “tired” anymore and your
performances will get better. However if you keep
feeling “tired” , your body needs more time to
recuperate and we even recommend you to stop
training for a few days and give your body the rest it
deserves.

You will notice that when you resume training, your
performances will get better much faster than when
you keep training without resting (overload).

Descending or stagnating performances can be signs
of overload . Also an increased heart rate can lead to
overload, which also increases the risk for injuries.

Muscular trainingperiode

To prevent physical overload by overtraining, we
recommend you to train no longer than 4 to 6 weeks
on one territory. Divide your training up into different
periods and change your program regularly.

Training unity = one training session

Micro cycle : all training sessions during 1 week

Meso cycle : groups 3 to 5 micro cycles. In
muscle training, the meso cycle is a training
which emphasizes endurance, increase of size
or power.

Macro cycle : groups different meso cycles and
can take a few months (6 to 12 months).

Now you find some more information about the
different features of each territory: