Top 10 Ways to Gauge Your Fitness
If you want to know how fit you are or start a new exercise program, it may be hard to gauge your fitness level. Every person’s fitness level will be different. They are based on a variety of factors, including body composition, muscle fitness, flexibility, aerobic fitness, and muscular fitness. Fitness goes beyond how fast you can run or how heavy you can lift, or how your body looks in a bathing suit. These tests can help you assess your fitness level and show how fit and healthy your body is.
Resting heart rate (RHR) - This is a simple indicator of your fitness level. Your aerobic fitness level is determined by the number of heart beats per minute. The number of heartbeats that you feel during a 60 second period is the time your body is relaxed and at rest. Higher aerobic fitness and a stronger cardiovascular system will be reflected in a lower RHR.
1 mile run (or brisk walking) This test measures your cardiovascular fitness. You can measure how long it takes to run 1 mile on a flat route. If you need to, you can walk quickly. You are likely to feel strong and healthy if you don’t get dizzy or winded. If you feel this way, it is a sign that you have improved your cardiovascular fitness. You should be able complete one mile in nine minutes or less.
Push-Ups - Push-ups are great for your overall fitness and can also be used to measure your upper body strength and endurance. Many people have difficulty performing even one push-up. This exercise targets the chest, shoulders, abdomen, and some legs and is a great way of assessing your upper body fitness. You can see how many rows you can do; women should aim to do 12 and men for 20.
Wall Sit - This exercise measures lower body strength, leg endurance, and leg strength. You can test your lower body fitness by sitting in an invisible chair, with your back against the wall. This will also help you gauge your leg endurance. Keep your knees bent at an angle so you can breathe easily and see how long it takes to hold this position.
Flexibility - Your body’s flexibility can also be measured.
You can measure flexibility by laying on your back with your legs extended out and reaching for your toes. It doesn’t mean that you’re not physically fit. Many people can reach this distance. If you are unable to reach your knees, this is a sign that you need to improve your flexibility. Flexibility is essential to your overall health. To improve flexibility and increase fitness, you should stretch every day.
Balance - Balance is an important aspect of good health. A healthy body depends heavily on balance. The risk of injury or broken bones due to falls increases dramatically with age. For a one-minute stretch, stand on one leg and hold your arms straight up. Stand close to a table, chair, or wall if you feel like you might fall. You can improve your balance by doing exercises like yoga and Pilates that promote balance.
Plank - This is an excellent exercise to assess your core strength, stability, and core strength. Your core strength and stability are key to your fitness. You can test your core strength and fitness by holding the plank position as long as possible. Proper planks should be held with your forearms on a table, your toes under the floor and your back straight. This exercise will improve core strength and fitness.
Vertical Jump - This part of our fitness was very important as kids. As you age, this is an important part of your overall health. It can show how much power your body has as well as how strong your muscles are. You can see how high you can jump using markings on a wall and a 2-foot box.
Waist-to-Hip Ratio This fitness test measures body fat distribution. The ratio of waist to hip measures the amount of fat that is stored at the waist and hips relative to the hip girth. Belly fat is more common in those who have more fat around their midsection. This can lead to health problems such as heart disease and diabetes as well as lower fitness levels. Measure the circumference of your hips and the width of your waist. Divide your waist measurement by your hip measurement. A healthy ratio for women is below.8 and for men, it’s under.9.