There is a common
belief in this part of the globe that if you are slim you are fit and the
overweight ones are usually the unfit ones- allow me to inform you that this
belief is not true, because it is possible to be lean but unfit.
Research shows that there are more lean and
unfit people than there are fit ones. So
being fat or slim is not a reliable measurement for one’s level of fitness.
If this is the
case, how can one indicate his/her level of fitness? In this post, I will be discussing 2 simple tests
you can take to determine your level of fitness when it comes to cardiovascular
fitness and muscular endurance/fitness.
However, here is a
general checklist to determine if you are fit or not.
· Are you easily winded or out of breath when
doing vigorous jobs/ duties?
· Do you get injured very easily when
participating in physical activity?
· Do you get achy muscles even after a very small
amount of physical activity?
·Do you get stiff joints (a sign that you’re
sitting too much)?
· Are you weak and can’t carry heavy objects
Note: you don’t
have to have all five symptoms to be considered unfit, but it’s likely if you
don’t engage in vigorous exercise for at least 30 minutes, five days a week,
you probably are unfit.
So, the first test
to determine your fitness level is ‘THE 1.6KM walk‘test
To assess your
aerobic fitness, take a brisk one-mile (1.6-kilometer) walk. You can do the
walk anywhere, such as on a road or on a treadmill. Before and after the walk,
check and record your pulse in your notebook or journal.
To check your pulse
over your carotid artery, place your index and middle fingers on your neck to
the side of your windpipe. To check your pulse at your wrist, place two fingers
between the bone and the tendon over your radial artery, located on the thumb
side of your wrist. When you feel your pulse, look at your watch and count the
number of beats in 10 seconds. Multiply this number by 6 to get your heart rate
per minute. Let’s says you count 15 beats in 10 seconds. Multiply 15 by 6 for a
total of 90 beats a minute. After you've recorded your pulse, note the time on
your watch and walk one mile (1.6 kilometers). After you complete the walk,
check your watch and record the time it took you to finish, in minutes and
seconds, in your notebook or journal. Then check and record your pulse once
more.
Once you know your
pulse, go to this table and find your pulse to rate your current fitness level:
Harvard Step Test
Men
Excellent = > 90
Average= 65-79.9
Below Average= 55-64.9
Poor= <55
Women
Excellent = > 76
Average= 61-75.9
Below Average= 50-60.9
Poor= <50
This is only one way of measuring your cardiovascular fitness, but it can give you a general sense of your level of fitness and may indicate you could improve.
2. Measure muscular strength and endurance: Pushups
Pushups can help you measure muscular strength. If you're just starting a fitness program, do modified pushups on your knees. If you're already fit, do classic pushups. For both types:
Lie face down on the floor with your elbows bent and your palms next to your shoulders.
Keeping your back straight, push up with your arms until your arms are extended.
Lower your body until your chest is about 2 inches from touching the floor.
Push your body upward, returning to the starting position.Count each time you return to the starting position as one pushup. You can track your fitness level by performing as many pushups as you can in 30 seconds. An averagely fit person will endure beyond 30 seconds of continuous pushup activity.
This test is good way for measuring your level of muscular strength and endurance. It's also a fun method of engaging in friendly competition with friends.
Truth is you can only consider yourself physically fit when your body is able to do what you ask it to do. This comes from flexibility, endurance and strength.
Happy month of June fitfam. Cheers to the Fit life.
