Enjoy the action on in good shape. Lets kick off with a fitness test. To day Christiane Chris and tatyana are measuring how fit they are under the guidance of sports scientist and trainer michelle schmidt. So this test can be done at home. All you need is a venture chair, a stopwatch pen and paper, a measuring stick, a 30 centimeter high step, and 15 to 20 minutes of time. There are 5 exercises to do 1st up aerobic endurance. When i move them to be able to measure your aerobic endurance, you 1st need to find and check your resting pulse. Also important a little warm up. And now the exercise. Walk briskly up and down a 30 centimeter high step for 3 minutes. A simple but Important Movement in everyday life. Last 10 seconds. Then they measure their active heart rate and a minute later the recovery heart rate. We notice youve been moving. Yeah, yeah, but its good. Aerobic endurance is calculated as the sum of resting active and recovery heart rates minus 200 divided by 10. The result there