Instructions

Enter information in left and middle columns; select appropriate menus. Click "Calculate".

Accurate requirements:

• steady state submaximal aerobic exercise
• step rate between 12 and 30 steps per minutes
• step height between 4 and 40 cm (1.6 to 15.7 inches)
• one step equals complete up and down cycle

Traditional method	Modified method
Lift first leg onto box or other fixed object Raise body and second leg onto box Lower body by stepping down to floor with first leg Return second leg down to floor Repeat	Lift first leg onto box or other fixed object Raise body and second leg onto box Lower body by stepping down to floor with second leg Return first leg down to floor Repeat first step with opposite leg alternating first steps between legs

Please note the output of this calculator may be slightly different than the examples in textbooks since this calculator does not round digits until the final values are computed.

American College of Sports Medicine, (2000) ACSM's Guidelines for Exercise Testing and Prescription, 6.