If you join a new gym, you may find that they offer to conduct a range or tests to establish your fitness levels, and to help develop a personal fitness plan to suit you.
One of these tests might be the 'submax' test.
But what is this test and what does it tell you? 'Submax' is short for 'submaximal'.
All this means is that during the test, you will be performing below your maximum capacity.
In other words, you should find the test challenging, but not exhausting.
The submax test is typically performed at around 75-80% of your maximum heart rate.
It can be performed using virtually any piece of cardiovascular exercise equipment, such as a running machine or stationary bicycle.
The test involves gradually increasing the intensity of the exercise while somebody monitors your heart rate and blood pressure.
However, you can also perform this test yourself.
To perform your own submax test, begin by warming up with a slow walk for 5 to 10 minutes.
Next, walk or run a mile at a fairly fast pace.
Time how long it takes you, and as soon as you finish, measure your heart rate for 15 seconds or so.
After one minute of resting, measure your heart rate again, and see how much it has dropped since the last time.
This gives you an idea of how quickly your body recovers from moderate intensity exercise.
Perform the test again in a couple of months and hopefully you will notice an improvement both in your initial heart rate, and in your recovery speed.
You can keep using this test at regular intervals to track your training progress and see how quickly you are improving.