Being in shape does not guarantee that you are fit. Find out five best tips to check your fitness level.
The previous few years have been a nightmare, with the Covid-19 invasion and people being confined to their houses. Covid-19 emphasised the need of having a high degree of immunity as well as fitness in order to thrive in this environment.
And it’s very clear that you made a New Year’s resolve to get in shape this year. However, getting in shape does not imply that you are a fit person.
Having strong muscles or a thin waistline is also not an indication of fitness. Here are five best tips to check your fitness level:
1) Bodyweight Exercise Examination
According to popular belief, if you can lift your own body weight, you will have sufficient strength to pass the fitness test. A person should be able to complete 30 pushups, 10 pull-ups, 25 bodyweight squats, and a plank hold in one go.
The ability to raise your body while executing pull-ups is the most critical need. If you believe that bodyweight exercises are ineffective, it is time to adjust your training programme and include more bodyweight moments.
Bodyweight workouts are great since they can be done anywhere and do not require any equipment.
2) Run Test for 12 Minutes
Dr. Ken Cooper developed the 12-minute run test, sometimes known as the “Cooper test,” in the 1960s as a tool for the military to assess aerobic fitness and VO2 max. This run test is a simple tool for determining aerobic fitness.
Run for 12 minutes and enter the length of your run into one of these algorithms to get your fitness level. Your age, gender, and the distance you can run are utilised to determine your level of fitness.
A woman in her 40s is regarded to be in above-average shape if she can run 1,900 to 2,300 metres in 12 minutes; a man in his 40s needs run 2,100 to 2,500 metres to achieve the same level of fitness.
3) Strength Evaluation
When it comes to fitness exams, strength is the most important factor. The most accurate approach to measure your strength is to see how quickly you can finish the deadlift, squat, bench press, and strict overhead press.
The capacity to deadlift twice one’s own weight is required for males. Squat 1.5 times your body weight, bench press 1.3 times your body weight, and overhead press 0.7 times your body weight. In contrast, women must execute a deadlift equivalent to their body weight.
The bench press was 0.7 times their body weight, the squat was 0.9 times their body weight, and the overhead press was 0.3 times their body weight.
4) Cardiovascular Examination
To check your cardiovascular health, time yourself on a 1.5-mile (2.4-kilometer) run or jog. The following timings are typically regarded indicative of a good fitness level based on age and gender.
A quicker speed shows more aerobic fitness, whilst a slower time suggests space for improvement. 25 minutes or less – 13 minutes for women, 11 minutes for men. 25-35 years old – 13.5 minutes for women, 11.5 minutes for men 35-45 years old – 14 minutes for women, 12 minutes for males. 45-55 years old – 16 minutes for women, 13 minutes for males. 55-65 years old – 17.5 minutes for women, 14 minutes for males.
5) Balance Check
Balance becomes increasingly crucial as we age, and this simple test can tell you how strong your body is. Lift one foot six inches off the ground while standing on a stable surface. With your knee bent, place your foot against the leg you’re standing on.
In this position, double-check your timing. Perform this three times with each leg, then take the average. You should be able to keep your balance for at least 30 seconds if you are 30 years old or younger. Holding it for less seconds is usual if you’re over 30.