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How to Get Ready for a Physical Fitness Test

Question: I need to lower my heart rate for a physical fitness test. Should I run with my max heart rate for a very long time? By putting that amount of stress on the heart is just like lifting heavy weights to become stronger. I am 30 and in good shape.

Answer: It depends on how soon your fitness test is. I wouldn't recommend working out at your max. That would most likely cause you to overtrain. Instead, work at 65% to 75% of your max 5 days a week consistently until your test. If your test is as far away as a couple of months from now, you could work in the 75% to 85% zone a couple of days per week with an active rest day on the following days. If the test is sooner, then your best bet is to keep the intensity down.

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