Top 10 10 Ways to Gauge Your Fitness
It could be difficult to measure your level of fitness if you want to understand how healthy you are, or when you are starting a new workout regimen. Everyone's fitness level is different, and so are personally based on factors in several different categories including aerobic fitness, muscular fitness, flexibility and body composition. Fitness is more than how fast or long it is possible to run, just how much weight it is possible to lift or what your body looks like in a swimwear. To be able to know how healthy and fit your body is, try assessing your fitness level with these tests:
- Resting HEARTRATE (RHR)- Your resting heart rate can be quite a good, simple indication of your overall fitness level. The amount of times your heart beats each minute, asses your aerobic fitness capacity. When your body is at rest and relaxed, count the quantity of heart beats you feel in a 60 second time frame. A lower RHR corresponds to a stronger cardiovascular system and higher aerobic level of fitness.
- 1 Mile Run (or brisk walk)- This test indicates the particular level your cardiovascular fitness reaches. Using a flat and measurable route, see how long it takes one to complete 1 mile running, or if you have to, walking quickly. Unless you get winded or dizzy you are in a good fitness position; should you choose, you need to focus on improving your cardiovascular fitness. Ideally, you need to be able to complete one mile in 9 minutes or less.
- Push Ups- Push ups certainly are a great exercise for overall fitness, and will be considered a good indicator of upper body strength and endurance levels. There are lots of some people that have trouble performing even one proper push-up. This exercise involves the shoulders, chest, triceps, abdominals and some legs, and are a terrific way to asses your chest muscles fitness. Observe how many that you can do in row; women should aim for 12 and men should aim for 20.
- Wall Sit- This exercise is used to asses lower torso and leg strength and endurance. "Sitting" within an invisible chair with your back up against a wall so long as possible, is a good way to gauge your lower torso fitness, as well as the endurance in your quads. With your knees at the right angle, breathe freely while seeing just how long you can hold the position.
- Flexibility- Fitness is also a measure of how flexible your system is. To https://wellover50.com , take a seat on the floor with your legs stretched out, and then try to reach and touch your toes. If you can't touch your toes this will not mean you are not fit, many people can't reach this far. However, you certainly need to focus on this section of fitness if you can't reach much further than your knees. Flexibility is important to overall health, so work on stretching each day to improve flexibility and fitness.
- Balance- Like flexibility, balance is also a key point in good fitness. An overall healthy body relies heavily on being well balanced, and the risk or injury and broken bones from falls increases drastically with age. To asses your fitness level in this area, try sitting on one foot together with your arms at your sides for an interval of one minute. In the event that you feel as if you may fall, stand near a wall, table or chair. Focus on improving fitness levels in balance, try practicing exercises that focus on and promote good balance like yoga or Pilates.
- Plank- This can be a great exercise to asses your core strength and stability. Your fitness level relies on those deep, stabilizing muscles that are in the trunk of your body. Your core strength and fitness could be assessed by practicing holding the plank position for as long as you can. Proper planks are held with the forearms on the floor, toes curled under, and your back straight and parallel to the ground. Doing this exercise each day will increase core muscles and overall fitness.
- Vertical Jump- As kids, this section of our fitness level was certainly right, and used often. However, when you get older it is just a much looked over section of overall health that can indicate the energy exertion the body possesses and also the power in your muscle fibers. Observe how high you can jump with markings on a wall or a 2-foot tall box.
- Waist to Hip Ratio- This fitness test can be used to asses surplus fat distribution. The waist to hip ratio indicates the proportion of fat stored around the waist in comparison to hip girth. Those who hold more weight within their midsection as stomach fat, will experience health problems like cardiovascular disease and diabetes, in addition to a lower level of fitness. To calculate your waist to hip ratio, measure the circumference of the widest part of your hips, and smallest part of your waist. Then divide the waist measurement by the measurement of your hips. For women, a healthy ratio is significantly less than .8, and for men it's less than .9.
- Burpees- This full body exercise is an excellent solution to indicate your fitness level if you can do even a few in a row. A burpee can be an intense workout that challenges your muscular fitness, cardiovascular fitness, endurance and body power. Perform as many as possible in a single minute to really test and push your level of fitness.