Top 10 Ways to Gauge Your Fitness

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Top 10 Ways to Gauge Your Fitness
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It may be difficult to measure your fitness level
if you wish to understand how healthy you are, or
if you are starting a new workout regimen. If you
want to know how healthy and fit your body is,
try assessing your fitness level with these tests.
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Resting Heart Rate (RHR)

• Your resting heart rate can be a simple
  indication of your overall fitness level. The
  number of times your heart beats each minute,
  assess your aerobic fitness capacity. When your
  body is at rest and relaxed, count the number of
  heartbeats you feel in a 60 second time period. A
  lower RHR corresponds to a stronger
  cardiovascular system and higher aerobic fitness
  level.

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1 Mile Run (or brisk walk)

• This test indicates the cardiovascular fitness
  level. See how much time you need to complete 1
  mile running/brisk walking on a flat measurable
  route. ideally, it should be completed in 9
  minutes or less. if you complete this without
  being winded or dizzy then you have good fitness.
• You can use manual treadmill from SpeedFIT to
  take this test.

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Push Ups

• It is a good indicator of upper body strength and
  endurance levels. This exercise involves the
  shoulders, chest, triceps, abdominals and some
  legs. See how many you can do in row women
  should aim for 12 and men should aim for 20.

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Wall Sit

• This exercise is a good way to gauge your lower
  body fitness. You need to sit on an invisible
  chair with your back up against a wall for as
  long as possible With your knees at a right
  angle. breathe freely while seeing how long you
  can hold the position.

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Flexibility

• Fitness is also a measure of how flexible your
  body is. To asses flexibility, sit on the floor
  with your legs stretched out, and then try to
  reach and touch your toes. If you can't touch
  your toes don't worry just start working on
  stretching each day to improve flexibility and
  fitness as Flexibility is important to overall
  health.

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Balance

• Like flexibility, balance is also an important
  factor in good fitness. try standing on one foot
  with your arms at your sides for a period of one
  minute. Try practicing exercises that focus on
  and promote good balance like yoga or Pilates.

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Plank

• This is a great exercise to asses your core
  strength and stability. Proper planks are held
  with the forearms on the floor, toes curled
  under, and your back straight and parallel to the
  floor. Doing this exercise each day will increase
  core muscles and overall fitness.

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Vertical Jump

• It is used to measure the leg muscle power. See
  how high you can jump with markings on a wall or
  a 2-foot tall box. See the vertical jump norm
  table to rate scores.

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Waist to Hip Ratio

• This fitness test is used to asses body fat
  distribution. The waist to hip ratio indicates
  the proportion of fat stored around the waist
  compared to hip girth. To calculate your waist to
  hip ratio, measure the circumference of the
  widest part of your hips, and smallest part of
  your waist. For women, a healthy ratio is less
  than 0.8, and for men it's less than 0.9.
• Waist to Hip Ratio W H

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Burpees

• A burpee is an intense workout that challenges
  your muscular fitness, cardiovascular fitness,
  endurance and body power. Perform as many as
  possible in one minute to really test and push
  your fitness level. This full body exercise is a
  good way to indicate your fitness level if you
  can do even a few in a row.

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