UC Berkeley Wellness Letter has a great sports conditioning test. To measure your fitness, check the time it takes your heart rate to return to its resting value after strenuous exercise.

First, cool down. Then, after 1 minute, your heart rate should fall by about 12 beats per minute. The quicker the better, usually 1-3 minutes. If it takes longer, you can improve your fitness through vigorous aerobic exercise training.

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