Top 10 10 Ways to Gauge Your Fitness
It could be difficult to measure your fitness level if you wish to understand how healthy you are, or for anyone who is starting a fresh 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 appears like in a swimwear. If you need to know how healthy and fit your body is, try assessing your fitness level with these tests:
- Resting Heart Rate (RHR)- Your resting heart rate can be a good, simple indication of your overall fitness level. The quantity of times your heart beats for each minute, asses your aerobic fitness capacity. Whenever your body reaches rest and relaxed, count the amount of heart beats you feel in a 60 second time frame. A lesser RHR corresponds to a stronger heart and higher aerobic level of fitness.
- 1 Mile Run (or brisk walk)- This test indicates the level your cardiovascular fitness is at. Utilizing a flat and measurable route, observe how long it takes one to complete 1 mile running, or if you have to, walking quickly. If you don't get winded or dizzy you're in a good fitness position; if you do, you need to focus on improving your cardiovascular fitness. Ideally, you should be in a position to complete one mile in 9 minutes or less.
- Push Ups- Push ups are a great exercise for overall fitness, and may be a good indicator of chest muscles strength and endurance levels. There are numerous some people that have trouble performing even one proper push-up. This exercise involves the shoulders, chest, triceps, abdominals plus some legs, and are a great way to asses your chest muscles fitness. See how many you can do in row; women should shoot for 12 and men should shoot for 20.
- Wall Sit- This exercise can be used to asses lower body and leg strength and endurance. "Sitting" in an invisible chair with your back against a wall for as long as possible, is a great solution to gauge your lower torso fitness, and also the endurance in your leg muscles. Together with your knees at a right angle, breathe freely while seeing just how long you can contain the position.
- Flexibility- Fitness can be a measure of how flexible the body is. To In Home Personal Training , take a seat on the floor together with your legs stretched out, and try to reach and touch your toes. If you can't touch your toes this does not mean you aren't fit, many people can't reach this far. However, you certainly need to work on this area of fitness if you can't reach much beyond your knees. Flexibility is essential to overall health, so focus on stretching each day to improve flexibility and fitness.
- Balance- Like flexibility, balance is also a significant factor in good fitness. A standard healthy body relies heavily on being sensible, and the chance or injury and broken bones from falls increases drastically with age. To asses your level of fitness in this area, try standing on one foot with your arms at your sides for an interval of one minute. If you feel as if you may fall, stand close to a wall, table or chair. Work 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 level of fitness relies on those deep, stabilizing muscles which are in the trunk of one's body. Your core strength and fitness could be assessed by practicing holding the plank position for as long as it is possible to. 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 every day will increase core muscles and overall fitness.
- Vertical Jump- As kids, this part of our level of fitness was certainly up to par, and used often. However, once you get older it is a much looked over part of overall health that can indicate the power exertion your system possesses and also the power in your muscle fibers. See how high you can jump with markings on a wall or perhaps a 2-foot tall box.
- Waist to Hip Ratio- This fitness test is used to asses surplus fat distribution. The waist to hip ratio indicates the proportion of fats stored around the waist in comparison to hip girth. Those that hold more weight within their midsection as stomach fat, are more likely to experience health problems like cardiovascular disease and diabetes, as well as a lower fitness level. To calculate your waist to hip ratio, gauge the circumference of the widest part of your hips, and smallest section of your waist. Then divide the waist measurement by the measurement of your hips. For women, a wholesome ratio is significantly less than .8, and for men it's less than .9.
- Burpees- This full body exercise is a good solution to indicate your fitness level when you can do even a few in a row. A burpee is an intense workout that challenges your muscular fitness, cardiovascular fitness, endurance and body power. Perform as much as possible in one minute to really test and push your level of fitness.