three Quick DIY Fitness Tests

muscular strength and endurance

You can be a critical athlete or a couch potato. It is all-natural to really feel the urge to check your fitness at some point of time or the other. These couple of do-it-oneself tests will support you assess your fitness and will tell you if you truly require to hit the fitness center or whether or not your fitness center efforts are really paying off. There are 3 principal criteria to be evaluated.

Aerobic fitness

Aerobic fitness is associated to wholesome functioning of your heart and lungs and their delivering blood to the muscles. A excellent level of aerobic fitness is crucial for stopping illnesses such as heart illnesses, high blood pressure and so on.

The cooper test devised by Kenneth Cooper, the inventor of aerobics, is a fantastic way of figuring out the levels of your aerobic fitness. For this test, all you will have to have are a timer and a way to establish the distance that you have run. Start off the timer While you Commence operating. Stop operating Even though twelve minutes. At the finish of twelve minutes, establish the distance that you have covered working with the given formula.

VO2max = (35.97 x miles) – 11.29.
VO2max = (22.351 x kilometers) – 11.288

A VO2 max of additional than 49 indicates that you are in superior physical fitness whereas a value much less than 222 indicates that you are in incredibly poor shape.

Muscular strength and endurance

The push-up test is a excellent way to measure your muscle strength and endurance. Push-ups frequently are related with upper-physique strength and endurance but can also be made use of as an indicator of common fitness levels.

To carry out the test, assume the standard push-up stance. Start off the timer and count the maximum quantity of push-ups that you can do in one minute. Based on your age group and your sex, distinctive values indicate various fitness levels. Having said that, on an typical for a 20-29 year old male, 54 push-ups in one minute indicate superior fitness whereas 20 or much less indicates poor fitness.


The sit-and-reach test is created to measure the flexibility in the lower back and the hamstring region. To carry out the test, all you will need to have are a ruler and some stairs. Eliminate your shoes and sit at the base of the stairs with your feet stretched forward and with your soles touching the stairs. Location the ruler on the top of the step. Now maintain your hands stretched parallel to the ground and bend forward. At the point where you have stretched the maximum, measure the distance on the scale. Whilst measuring the distance, take the base of your foot as zero. Something much less than that is negative. For men, a value of far more than 27cms indicates superior flexibility whereas for ladies this value is 30cms. At the identical time, a value of much less than -20 indicates extremely poor flexibility in case of mean and -15 for ladies.

Taking these couple of tests will give you a pretty very good thought of your levels of fitness and the quantity of effort that you require to be putting into acquiring back into shape.