Ever wonder how fit you are? Or are you ready to take the plunge with a new fitness routine? It is possible to measure your fitness level with a few simple tests. Use the results to set fitness goals, and then repeat the tests periodically to track your progress.
To perform the tests, you will need a stopwatch or watch that can measure seconds, a cloth measuring tape, a scale, pencil or pen to record scores in a notebook or alternatively a spreadsheet, and possibly a helper to record your scores and count. It would be helpful if you have a device that automatically records your heart rate.
Heart Rate
Heart Rate is a measure of heart health and fitness. To test your resting heart rate, sit still for 5 minutes. Check your pulse by placing two fingers on your neck to the side of the windpipe. Count your pulse for 15 seconds, then multiply the number by 4 to obtain resting heart rate. A healthy resting heart rate is 60-80 beats per minute. In general, the lower the resting heart rate, the fitter you are, as long as you are not suffering from a medical condition that lowers your resting heart rate. Use your resting heart rate to find your target heart rate zone during exercise to determine how hard you are working. Check your heart rate periodically during an exercise session to maintain the proper zone.
Target heart rate by age:
- 25 years old: 100-170 beats per minute (BPM)
- 35 years old: 93-157 BPM
- 45 years old: 88-149 BPM
- 55 years old: 83-140 BPM
- 65 years old: 78-132 BPM
The most beneficial indicator of heart fitness is your recovery heart rate. This is the ability for your heart to recover after vigorous activity. The quicker your heart recovers, the more fit you are. Check heart rate immediately after finishing a vigorous activity to establish your working heart rate. Then recheck heart rate 2 minutes after stopping the activity. Subtract the working heart rate by the 2 minute recovery heart rate to determine your recovery number. Record this number and recheck about every month. As you become more fit, this number will become larger, letting you know that your heart is recovering faster.
Muscular Strength and Endurance
Push ups are a great way to test your muscular strength and endurance. If starting a fitness program, you can start doing push ups on your knees, then progress to classic push ups. Remember to keep your spine straight while performing push ups, and lower your body until your chin just touches the floor. Count how many you can do with proper form before having to stop.
Good fitness results based on age for women:
- 25 years old: 20
- 35 years old: 19
- 45 years old: 14
- 55 and 65 years old: 10
Good fitness results based on age for men:
- 25 years old: 28
- 35 years old: 21
- 45 years old: 16
- 55 years old: 12
- 65 years old: 10
If you cannot reach the target goal now, use that number as a goal as you improve your strength.
BMI
If the size of your waist, called the circumference, is larger than your hips, you have a greater risk of heart disease and type 2 diabetes. The risk increases for women with waist sizes above 35 inches, and 40 inches for men.
Calculate your Body Mass Index (BMI) to determine if you have a healthy amount of body fat. Divide your weight in pounds by your height in inches squared, then multiply by 703. Or use an online calculator of BMI. A BMI below 18.5 means you are underweight, between 18.5-24.9 means you are normal weight, between 25.0-29.9 overweight, and over 30 obese. Use the numbers to determine your current health status, then recheck about every month to track progress.
Use these numbers as a motivating factor, not to feel badly about yourself. Be proud that you are concerned about your health, and are motivated to improve and willing to take the steps to get to a healthy level.
The results of these fitness tests can help you set goals for staying active and improving your fitness. If you need help achieving your fitness goals, give the therapists at 1st Choice Physical Therapy a call. We would love to help you get on track to a healthy lifestyle.
