#fitfor14 Fitness Testing
Have you ever wondered how fit you really are? The way to check this is to measure your fitness with regular tests to see how you’re improving. Make sure you are consistent in the exercises you do to achieve more accurate results. Your first test results will become your benchmark for future testing so give it your best effort.
Personal Trainer, Simon Thorne from Thorne Fitness talks us through fitness testing as part of our #fitfor14 campaign.
Before you start any of these tests, make sure you have warmed up thoroughly so that you are ready to go. Cold muscles can lead to injury and you will not get the best results.
Here are some basic tests. As you improve you can add in more complex tests to push yourself to the next step.
Do each test with plenty of rest between so that you are fully recovered. The tests are in a recommended order, but do not have to be done strictly like this. You will need a timer to set your testing time.
1. Push Ups to test your upper body strength
Start with your toes together and hands shoulder width apart, bracing the abs. Bend arms to a 90 degree position holding your form. If it is too much on the toes, do the same on your knees. Count how many full reps you can complete within one minute.
2. Sit ups to test abdominal strength
Laying flat on the floor with hands on thighs, gently crunch until your palms touch the top of your knees. Remember to make sure you exhale as you move upwards. Try not to rock your pelvis. Again, after one minute, count how many full crunches you can complete.
3. Squats to measure lower body strength
Standing with feet hip width apart, bend through the knee and hip to a 90 degree position then return to your standing position. Keep your abs tight, back straight, head up and looking forward. Don’t let the knees come over the toes. Try to do as many squats in one minute. Keep your form as this is key.
4. Plank to measure core strength
Start with your elbows shoulder width apart and your toes on the floor, keep you body straight and in the air. Hold the abs tight and make sure the back does not hollow. To check form, ask a friend to keep an eye or use a mirror. How long can you hold this position?
5. Step test to measure aerobic endurance
Get yourself a step or use the first step on your staircase. Firstly, check your resting pulse rate. The easiest way to check your pulse is to place two fingers on the carotid artery, this is found on the neck or alternatively on the radial artery, placing two fingers on the wrist. Count how many beats you feel within 15 seconds and times this number by four. Step up and down using alternate legs, looking forwards and holding the abs tight. Try to keep a regular rhythm with a four beat cycle. Take care when stepping up and down, don’t rush or push yourself out of your comfort zone. Take a rest when needed.
After 3 minutes, remain standing and check your pulse again. See the tables below to help measure your fitness.
Author Bio
Simon Thorne has worked in the fitness industry for over 15 years,13 of those as a Personal Trainer. He confident in his ability to achieve results through sound knowledge and understanding. He puts LadyM through her paces every Thursday night at circuit training!
He runs fun and varied sessions on an individual and group basis in the East Sussex and Kent area. Please check out his web site for more information www.thornefitness.co.uk, you can also follow him on Twitter for fitness updates.
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