Measuring your fitness level can be difficult if you want to understand how healthy you are or if you are starting a new exercise program. The level of physical condition of each individual is different and is based on factors in different categories, including aerobic fitness, muscular condition, flexibility and body composition.
Physical fitness is more than the speed or length with which you can run, the amount of weight you can lift or the appearance of your body in a bathing suit.
If you want to know how healthy and fit your body is, try to assess your fitness level with these tests:
– Resting heart rate (RHR) – Resting heart rate can be a simple and good indicator of your overall fitness. The frequency with which your heart beats every minute assesses your aerobic exercise capacity.
When your body is calm and relaxed, count the number of beats you hear in 60 seconds. A lower RHR corresponds to a stronger cardiovascular system and greater aerobic capacity.
– 1 mile of race (or fast walk): This test shows your cardiovascular status. Use a flat and measurable path to see how long it takes you to walk a mile or, if necessary, go quickly. If you are not agitated or dizzy, you are in a good physical position.
When you do this, you must work to improve your cardiovascular condition. Ideally, you should be able to travel a mile in 9 minutes or less.
– Push-ups: Push-ups are a great exercise for general fitness and can be a good indicator of the strength and endurance of the upper body. There are many people who find it difficult to make a lizard correctly.
This exercise involves the shoulders, chest, triceps, abs and some legs and is an excellent way to assess the physical shape of the upper body. See how many you can do next. Women should aim at 12 and men at 20.
– Wall Sit: This exercise is used to assess the strength and endurance of the lower body and legs. If you sit in an invisible chair with your back against the wall as long as possible, you can measure both the physical shape of the lower body and the resistance of the leg muscles. Breathe freely with your knees at right angles and see how long you can hold your position.
– Flexibility: Fitness is also a measure of your body’s flexibility. To assess flexibility, sit on the floor with your legs straight, then try to reach and touch your toes. If you can’t touch your toes, that doesn’t mean you’re not fit. A lot of people can’t go that far.
However, you should definitely work in this exercise area if you cannot go beyond your knees. Flexibility is important for general health. Therefore, you must work every day to stretch and improve flexibility and fitness.
– Balance: like flexibility, balance is an important factor for fitness. A healthy body in general depends largely on being well balanced and the risk of bone injuries and fractures due to falls increases dramatically with age.
To assess your fitness in this area, try to stand on one foot with your arms at your sides for a minute. If you feel you are falling, stand near a wall, a table or a chair.
– Plank: this is an excellent exercise to evaluate its strength and stability. Your fitness level depends on the deep and stabilizing muscles found in the trunk of your body. Your strength and fitness can be assessed by practicing keeping the board as long as possible.
The appropriate boards are held on the floor with the forearms, the toes are curved and the back is straight and parallel to the floor. Doing this exercise every day increases the central muscles and general fitness.
– Vertical jump: when we were children, this part of our fitness level was definitely updated and used a lot. However, as we age, this is an important aspect of general health, which may indicate the tension in your body and the strength of muscle fibers. See how high you can jump with the marks on a wall or in a 2-foot box.
– Waist / hip ratio: This fitness test evaluates the distribution of body fat. The waist-to-hip ratio indicates the amount of fat stored around the waist in relation to the waist circumference. People with more weight than abdominal fat in the middle are more likely to suffer from health problems, such as heart disease and diabetes, as well as lower levels of fitness.
To calculate the waist-hip ratio, measure the circumference of the widest part of the hip and the smallest part of the waist. Then divide the waist measurement by the size of the hip. A healthy proportion is less than 0.8 for women and less than 0.9 for men.
– Burpees: This exercise for the whole body is an excellent way to show your fitness level if you can do it little by little. A burpee is an intensive workout that assesses muscle shape, cardiovascular status, endurance and physical strength.
Perform as many exercises as you can in a minute to really assess and improve your fitness.