Finally, use the YMCA standards (see table below) to see how you stack up. Then rest in a chair for exactly one minute before taking your pulse. Repeat at a rate of 24 steps per minute for three consecutive minutes. Follow the "up, up" with "down, down" to complete one step. At the signal to begin, step up with your right foot, then bring your left foot up beside it. Ask someone to time you and count for you so you can concentrate on the task at hand (or foot!). With just a little help, you can do it yourself. It is unlikely that a health club would ask you to use the stairwell for self-assessment, but it might well use a single 12-inch step or bench to evaluate your fitness. That level will get you through surgery and daily life, but healthy people should use exercise to build up to levels two or even three times higher. In modern terms, people who pass the five-flight test have maximum oxygen uptake values of at least 20. The test may seem too simple to be useful, but in the days before sophisticated exercise tests were widely available, thoracic surgeons used this very test to see if their patients were fit enough to undergo lung operations. To help assess your aerobic fitness, here is a minimum standard: See if you can walk up five flights of stairs at your own pace without stopping, using the railing only for balance.
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