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Condition physique Test cardiovasculaire de Ruffier-Dickson | Nature-Santé

Condition physique Test cardiovasculaire de Ruffier-Dickson

Chacun de nous peut s’en servir pour vérifier sa propre condition physique cardiovasculaire.

On peut mesurer sa capacité cardiovasculaire par ses réactions à l’effort prolongé : plus on peut poursuivre une activité physique intense longtemps, plus on récupère vite à la fin de l’exercice, plus on a une bonne capacité cardiovasculaire.
Quand on est essoufflé rapidement lors d’un effort comme courir, marcher en montagne, monter desescaliers, c’est signe que notre capacité cardio laisse à désirer.
 
Test de capacité cardiovasculaire Ruffier-Dickson
Ce test est simple et rapide. Il donne une mesure approximative de sa capacité cardiovasculaire.
Le seul accessoire nécessaire est une montre à trotteuse.
Étapes
1.    S’asseoir 3 minutes.
2.    Prendre son pouls*, en position assise, immédiatement avant l’exercice (P0).
3.    S’accroupir et se relever debout, le buste droit, 30 fois en 45 secondes.
4.    Prendre son pouls*, immédiatement après cet exercice (P1).
5.    S’asseoir.
6.    Prendre son pouls*, une minute après cet exercice (P2).
*Prendre ses pulsations pendant 15 secondes et multiplier par 4 pour obtenir son pouls par minute.
 
Calculer son indice cardiaque
IC =  (P1 – 70) + 2 (P2 – P0) / 10
 
Évaluer sa capacité cardiaque
– Moins de 3 : très bonne
– De 3 à 6 : bonne
– De 6 à 8 : faible
– Plus de 8 : très faible
 
Indices complémentaires
Un pouls au repos inférieur à 60, un rythme cardiaque lent, est généralement un indice de bonne condition cardiaque. Les athlètes d’endurance ont souvent un pouls au repos de 40.
Si P1 est le double de P0 ou plus : cette grande différence de pouls indique une très faible capacité d’adaptation à l’effort.
– Si P2 dépasse P0 de 20 pulsations, la capacité de récupération après l’effort, l’endurance est faible.