Easy Home Exercise Tests to Assess Your Fitness:
 |
| Freepik images |
While starting a new workout regimen, fitness tests are a fantastic way to assess your current level of fitness. They can also assist you in tracking your development, making it simpler to identify any areas where you might need to alter your training regimen in order to maintain improving.
You can visit a sports performance lab if you want an elaborate and pricey evaluation of your level of fitness. But, this is unnecessary and, at times, costly for the vast majority of people.
Alternatively, you may assess and monitor your level of fitness by carrying out a few quick tests at home. Always check with your doctor to be sure physical exercise is safe for you before starting or increasing it.
Fitness Test:
Before beginning a new fitness programme, use a fitness test to determine your present level of fitness and capabilities. To complete each of these fitness tests, you will require a few supplies. The equipment you should have on hand is:
Core strength and stability test: Stopwatch, exercise mat (optional)
Push-up test: Stopwatch, exercise mat (optional)
12-minute run test: Stopwatch, someplace to run
Having a helper to time the core test, count your push-up repetitions, or calculate your run distance may also be beneficial. To better track your progress, note the outcomes of your fitness tests in your journal or in your preferred fitness app.
- Test of Core Stability and Strength:
This exam evaluates upper body strength in addition to core strength and stability, as its name implies. It utilises the plank position to evaluate strength, hence the name "plank fitness test."
This test's advantages include its ease of use and the way it works a variety of core muscles. You can take this test to get a decent idea of your present level of core strength and to track your development over time.
Sometimes people who can perform a hundred crunches are shocked when they couldn't finish this challenge. Test it out for yourself. However, don't worry if you are unable to complete the test. It merely means that you must endeavour to strengthen your core.
How to Do It?
Put yourself in a plank posture with your forearms resting on the ground to complete this fitness test. After holding this position for 60 seconds, raise your right arm for 15 seconds. Next, hold your left arm for a similar amount of time while returning that arm to the ground.
Afterwards, go to your legs. Lift your right leg for the first 15 seconds. After putting it back down, lift your left leg for 15 seconds. Put it back on the ground.
Next, elevate the left leg and right arm simultaneously while holding the position for 15 seconds. Lift your left arm and right leg for 15 seconds before lowering them to the ground. Back down to the floor and maintain the original plank posture for 30 seconds.
Meaning of Your Findings:
You have strong core muscles if you can complete this progression. If not, this implies that frequent core exercises may improve your core stability and strength.
- Push-Up Test:
The push-up has been around for a very long time because it is both easy to do and useful for testing the strength and fitness of the upper body.
For many athletes, upper body strength is essential. It's helpful for parents picking up kids or for college students carrying large backpacks, and it's frequently a sign of general fitness.
How to do it?
In order to complete the push-up test, start in the push-up position and then squat down until your elbows are bent 90 degrees. Return to the starting position by straightening the arms. As one repeat, this is.
Maintaining proper form, perform as many pushups as you can (your toes, hips, and shoulders should all be in a straight line). Keep a record of how many you were able to finish.
You can perform push-ups on your knees if standing up on your feet is too challenging.
Meaning of Your Findings
According to the test's age and gender, the results can vary. For instance, a man in his 30s who can perform 44 or more push-ups is considered to be in "great" shape; yet, if he can only complete 12 push-ups, his level of fitness is deemed to be "very low." 3 But for a woman in her 50s, 29 or more push-ups shows "great" shape.
Regardless of where you rank on a push-up fitness test chart, it's useful to repeat this exam every two to three months in order to monitor your development. This enables you to determine whether your upper body strength exercise is effective and whether you are strengthening.
- 12-Minute run test
Dr. Ken Cooper created the 12-minute run test, sometimes known as the "Cooper test," in the 1960s to help the military gauge their level of aerobic fitness and determine their maximum oxygen consumption (VO2 max). The run test is still used today and is a straightforward approach to determine aerobic fitness.
How to do it?
This test needs to be carried out following a thorough warm-up. Also, it works best when done on a track so that you can measure the distance precisely (or along a road or trail where you can use GPS).
Run for 12 minutes to complete it. Then, enter the length of your run into one of these formulas to obtain a VO2 Max prediction.
Miles: VO2 max = (35.97 x miles) - 11.29
Kilometers: VO2 max = (22.351 x kilometers) - 11.288
Meaning of Your Findings:
Your age, sex, and the distance you were able to run are used to gauge your level of fitness. If a woman in her 40s can complete 1,900 to 2,300 metres in 12 minutes, she is considered to be in above-average condition; a man in his 40s must complete 2,100 to 2,500 metres to reach the same level of fitness.
0 Comments