10 Best Ways To Test Your Body Fitness

Every individual can test their body fitness by following these 10 ways which are stated below. If anyone of u is lacking in your fitness just follow the simple exercise which are given. By following them regularly gain good fitness and achieve your fitness goals.
 

by Kavitha

Updated: Apr 15, 2020 12:59 IST

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Best 10 Ways - To Test Your Fitness

Resting Normal Heart Rate - Aerobic Fitness

Count the number of beats of your resting heart rate (RHR) and it will reduce as your aerobic fitness improves.Resting heart rate (RHR) represents the number of times your heart beats each minute when you are at rest. A strong cardiovascular system allows your heart to pump more blood with every beat, a lower RHR tends to correspond with higher aerobic fitness. Some athletes have recorded a RHR of 40.

Excercise 

Place two fingers either on your neck, just below your jawline (carotid artery), or on your wrist (radial artery), and then count the number of beats you feel in 60 seconds. You should count the first beat as ‘zero’. It is often thought that the best time to take our RHR is first thing in the morning.

Results 

60 or less = Good

61 to 80 = Average

81 to 100 = High, but still considered acceptable

101 or more = Abnormally high

Push-Ups – To Assess Upper-Body Muscular Endurance

Push-ups are a great indicator of your upper body strength and the progress of your muscle building exercise. Technically, this test measures muscular endurance rather than pure strength, as it is based on how many you can do in a fixed time rather than how much weight you can lift – but it is still a respectable measure of upper-body strength. Push-ups challenge the chest, shoulder and upper arm muscles – and require good core stability.

How to do this exercise

Assume a push-up position (if you can’t do any push-ups, then assume a modified position with your knees and lower legs on the floor). Each repetition must be executed with good technique: the body should remain in a straight line, the head should be in line with the spine, and the arms should bend to at least 90 degrees.

Results

30 or more for men / 25 or more for women = Excellent

25 to 29 for men / 20 to 24 for women = Good

20 to 24 for men / 15 to 19 for women = Not bad

19 or less for men / 14 or less for women = Needs work!

Push-Ups – Upper-Body Muscular Endurance

Push-ups are a great indicator of your upper body strength and this test measures muscular endurance rather than pure strength. Push-ups are done to improve the chest, shoulder and upper arm muscles and require good core stability.

How to do this exercise

Body should remain in a straight line, the head should be in line with the spine, and the arms should bend to at least 90 degrees. 

Results

30 or more for men / 25 or more for women = Excellent

25 to 29 for men / 20 to 24 for women = Good

20 to 24 for men / 15 to 19 for women = Not bad

19 or less for men / 14 or less for women = Needs work!

Head Turning - Increases Neck Flexibility

The neck is the most mobile part of the spine and Often the neck gets tight on one side due to favouring that side when using the phone, carrying a bag and completing other everyday tasks.

How to do this exercise

To test your neck flexibility, sit up tall and look straight ahead. Get someone to stand directly behind you as you rotate your head to the right. Ask them to note how much of your profile they can see. Again, get your viewer to assess how much of your profile they can see.

Results 

If you find you have a greater range of motion in one direction than the other, then you should incorporate stretches and mobilising exercises into your fitness routine to extend your flexibility.

12-Minute Walk/Run – Cardio Capacity

The test is mainly designed for running exercise – but you can walk it if necessary.

The important thing is to maintain a steady pace, rather than go hell for leather for three minutes and then crawl for the remaining nine. Cooper’s results are based on a mixed gender sample of thousands of people.

How to do this exercise

Use a flat, measurable route (an athletics track is ideal) or a treadmill. After a five-minute warm-up, set a stopwatch and run or walk at as fast a pace as you can sustain for the duration of the test. Record the distance and compare it to the values below.

Results of this exercise

  • 1.46 miles (2.35 km) or more = Excellent

  • 1.33 to 1.45 miles (2.14 to 2.33 km) = Good

  • 1.32 to 1.26 miles (2.12 to 2.03 km) = Fair

  • 1.25 miles (2.01 km) or less = Poor

Plank – To Assess Core Stability

The plank will give you the answer, as it is a position that you will find difficult to hold if your core stability is poor. Simply practicing this exercise movement will soon get your core stabilisers firing.

How to do this exercise

Tighten your core muscles, curl your toes under, then press down through your forearms and extend your legs to lift your body. Your head, neck, back and legs should form a straight line (like a plank of wood). Hold this position for as long as possible.

Results

Holding the plank for two minutes is considered the benchmark for very good core strength. If you can hold the position for more than one minute, then you have a relatively strong core. A time of 30 to 60 seconds is average, while less than 30 seconds means that you need to work on it more.

Loop-The-Loop – Assess Shoulder Mobility

Hours working at a computer, surfing the net, watching TV, driving or simply sitting with poor posture can cause the shoulders to tighten up and the joints to lose mobility. The loop-the-loop exercise test assesses your shoulder mobility in all directions.

How to do this exercise

Sit or stand with your right arm straight up, and then bend your forearm from the elbow and reach your hand down to between your shoulder blades.

Results of this exercise

If the fingertips are less than two inches apart, you could do with a bit of extra mobility, and if the gap is more than two inches, you need to do some more shoulder work. If the test is easier to do on one side than the other, it means that there is an imbalance between the right and left sides 

Wet Footprint Test – To Assess Foot Strike Pattern

An easy and more cost effective way to test your type of foot and foot strike pattern you have is to carry out the wet footprint test yourself.

How to do this exercise

You need some plain concrete, or even a sheet of cardboard to walk on. Dunk your feet in water and then walk across the surface of the concrete or cardboard. Can you see the entire silhouette of your foot, or is it more of an outline, with just heels and toes showing.

Results 

  • Toe prints plus heel but little in between = High arches. These are associated with excessive supination, or under-pronation.

  • Entire foot shows = Low or flat arches. These are associated with over-pronation.

  • Toes and forefoot plus heel, joined by a broad band = Normal or ‘neutral’ foot strike.

Vertical Jump – Assess Explosive Power

Power is the ability to exert a force quickly. It’s what gets sprinters off the blocks and basketballers shooting hoops. 

How to do this exercise

Stand next to a clear wall space and raise your arm which is closest to the wall as high as possible while standing with your feet flat on the floor. If there isn’t anyone there to mark the spot you reach, you can smudge some chalk on your finger to make a mark. 

Results of this exercise

  • 61 to 70 cm for men / 51 to 60 cm for women = Very good

  • 51 to 60 cm for men / 41 to 50 cm for women = Good

  • 41 to 50 cm for men / 31 to 40 cm for women = Average

  • 40 cm or less for men / 30 cm or less for women = Below average

Waist-To-Hip Ratio – To Assess Body Fat Distribution

Waist-to-hip ratio (WHR) is an assessment of the proportion of fat stored around the waist compared to the hip girth. Having an apple shape (carrying excess fat around the stomach) is worse for your health than having a pear shape (carrying excess baggage around your hips or thighs), as it is associated with heart disease and diabetes.

How to do this exercise

Measure the circumference of your hips at the widest part of your buttocks with the tape held firm but not pulling. To determine the ratio, divide your waist measurement by your hip measurement.

Results of this exercise

A healthy waist-to-hip ratio is less than 0.8. A healthy waist-to-hip ratio for men is less than 0.9.

Wall Sit – Assess Leg Strength/Endurance

This exercise test – in which you sit on an ‘invisible chair’ against a wall until your thighs tighten – is a great way to test your lower body strength.

How to do this exercise

Lean your back against it and shuffle your feet forward. Slide your back down the wall until your knee and hip joints are at a right angle, and then start your stopwatch. 

Results of this exercise

  • 76 seconds or more for men / 46 seconds or more for women = Very Good

  • 58 to 75 seconds for men / 36 to 45 seconds for women = Average

  • 57 to 30 seconds for men / 35 to 20 seconds for women = Below average

  • 30 seconds or less for men / 20 seconds or less for women = Poor

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