Test Your Fitness for Real
By Sandy Schroeder
When we exercise regularly, we want to believe we are fit. Or we may wonder if the workouts are really paying off.
WellAndGood.com suggests we use key fitness tests to pin down where we are.
Gauge Your Fitness
See where you stand or what needs some work with these fitness tests that can be done at home or at the gym. You may want to work with a personal trainer or research each one before you start.
2,000-meter row - This test works 86 percent of the body's muscles and tests heart health and lung capacity. You will need to breathe well and maintain a high intensity heart rate. Time yourself rowing 2,000 meters depending on height and weight. Suggested benchmark is two minutes per split or 500 meters.
3-minute plank - Holding a plank for a minute may feel like a lot, but three minutes is the "ultimate test of muscular endurance," according to experts. Your core, quads and glutes are all tested.
Sitting-rising test - See how fast and easily you can go from sitting to standing and back down. Test your flexibility without using anything to assist your balance.
10-minute squat - Like the rising/sitting test, this one checks stability and endurance. Start with a standard squat then extend one leg before returning to a standard squat
Caution: With each test that you want to try, estimate how successful you might be, and discuss it with your doctor to make sure you are ready for it.
Using the Results
No matter where your test results land, you will have a better idea of your fitness which may motivate you to restructure your routines, increase them, or vary them to avoid boredom.
Keep It Interesting
- Make some changes
- Mix routines up
- Add some brand new ones
- Recruit a buddy to keep you going
- Challenge yourself with new goals
Work On Weak Areas
- Spend some time there.
- Restructure your schedule
- Monitor for improvement
- Seek some expert advice
- Retake the tests again
Note: Before you begin any fitness tests, check with your doctor for additional guidelines that might be needed based on your health numbers and overall health.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in College Station, Tex.