How Fit Are You?
You probably have a pretty good idea of how fit you are by now. Maybe you hit the gym regularly but aren’t seeing results, maybe you have been working really hard to gain strength, maybe you have worked hard to get into shape to run that 5k, or maybe you have been working really hard to help keep that couch warm. Once you know your fitness level, you will be able to monitor your progress and have a little more motivation to get into the best shape. Don’t be afraid to push yourself. Do what it takes to run an extra mile, lift 5-10 extra pounds, or enter that yoga/pilates class. Whatever your fitness level may be, these tips will help you figure out “just how fit you are”. If you haven’t already, get started with your fitness program today!
Heart Pumping Does You Good:
Beginners: Testing your cardio fitness (American Council of Exercise chart): Test cardiac fitness is by timing how long it takes you to walk a mile. Start with a 5-minute warm up walk and then time yourself as you walk as fast as you can for one mile
Women:
| Age | 20-29 | 30-39 | 40-49 | 50-59 | 60-69 | 70+ |
| Excellent | <13:12 | <13:42 | <14:12 | <14:42 | <15:06 | <18:18 |
| Good | 13:12- 14:06 |
13:42- 14:36 |
14:12- 15:06 |
14:42- 15:36 |
15:06- 16:18 |
18:18- 20:00 |
| Average | 14:07- 15:06 |
14:37- 15:36 |
15:07- 16:06 |
15:37- 17:00 |
16:19- 17:30 |
20:01- 21:48 |
| Fair | 15:07- 16:30 |
15:37- 17:00 |
16:07- 17:30 |
17:01- 18:06 |
17:31- 19:12 |
21:49- 24:06 |
| Poor | >16:30 | >17:00 | >17:30 | >18:06 | >19:12 | >24:06 |
Intermediate/Advanced:
Start by counting your resting heart rate for a full minute first thing in the morning before you start moving around.
Warm up for 5 minutes and then jog/run one mile and measure your pulse again at the end of your run. This time, count your pulse for 6 seconds and multiply by 10. For example, if you count to 14 in 6 seconds, your heart rate in one minute is 140.
Write these numbers down and check them in a month. As your fitness level improves, your run time should be faster and your resting heart rate and one-minute mile heart rate should be lower.
Want Muscles? Check your muscle strength by doing something as simple as pushups.
Do as many pushups that you can at one time without dropping to your knees and without bad form.
Correct form:
Lie facedown on the floor with your elbows bent and your palms next to your shoulders.
Keeping your back straight, push up with your arms until your arms are extended.
Lower your body until your chest touches the floor.
Push your body upward, returning to the starting position.
Count each time you return to the starting position as one push-up.
Check again in a month and make sure to write it down.
Flexible? Always wanted to try yoga but never had the “guts”. Try this sit-and-stretch test.
Tape a yardstick to the floor across the 15-inch (38-centimeter) mark.
Place the soles of your feet even with the mark on the yardstick.
Ask a helper to place his or her hands on top of your knees to anchor them.
Reach forward as far as you can, holding the position for two seconds.
Note the distance you reached.
Repeat the test two more times.
Record the best of the three reaches.
Check again in a month.
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