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Top 10 Ways to Gauge Your Fitness


If you want to know how healthy you are or if you’re starting a new workout plan, measuring your fitness level can be challenging. Everyone’s fitness level is unique, and it is determined by a variety of elements such as aerobic fitness, muscular fitness, flexibility, and body composition. Fitness encompasses more than how fast or how long you can run, how much weight you can lift, or how you look in a swimming suit. Try testing your fitness level with these tests if you want to know how healthy and fit your body is:

– RHR (Resting Heart Rate)- Your RHR can be a useful, straightforward indicator of your overall fitness level. Your aerobic fitness capacity is determined by the number of times your heart beats per minute. Count the number of heartbeats you feel in a 60-second period when your body is at rest and relaxed. A lower RHR indicates a stronger cardiovascular system and a higher level of aerobic fitness.

– 1 Mile Run (or brisk walk)- This test determines your current level of cardiovascular fitness. See how long it takes you to run 1 mile on a level and quantifiable route, or how long it takes you to walk 1 mile rapidly if you have to. If you don’t become dizzy or winded while exercising, you’re in good shape; if you do, you should work on improving your cardiovascular fitness. In an ideal world, you should be able to run a mile in under 9 minutes.

– Push-Ups- Push-ups are a terrific overall fitness activity that can also serve as a solid indicator of upper body strength and endurance. Many people find it difficult to do even one decent push-up. This workout works the shoulders, chest, triceps, abdominals, and some legs, and it’s a wonderful method to test your upper-body strength. Try to do as many as you can in a row; women should aim for 12 and men for 20.

– Wall Sit- This exercise is designed to test leg and lower body strength and endurance. It’s a good approach to test your lower body fitness and leg muscle endurance by “sitting” in an invisible chair with your back against a wall for as long as possible. Breathe freely while keeping your knees at a correct angle to see how long you can hold the position.

– Flexibility- Fitness is also a measure of your body’s flexibility. Sit on the floor with your legs stretched out and try to reach and touch your toes to test your flexibility. If you can’t reach your toes, it doesn’t necessarily imply you’re unfit; many people can’t reach this far. If you can’t reach much further than your knees, you should definitely focus on this aspect of your fitness. Stretching is vital for overall health, so do it every day to enhance your flexibility and fitness.

– Balance- Balance, like flexibility, is a vital aspect of excellent fitness. A well-balanced body is essential for overall health, yet the danger of damage and broken bones from falls grows dramatically as people get older. Try standing on one foot with your arms at your sides for one minute to assess your fitness level in this area. Stand close to a wall, table, or chair if you feel like you could fall. Work on boosting your balance fitness levels by doing workouts like yoga or Pilates that focus on and develop good balance.

– Plank- This is an excellent way to test your core strength and stability. The deep, stabilising muscles in the trunk of your body are crucial to your fitness level. Practice keeping the plank posture for as long as you can to test your core strength and fitness. Forearms on the floor, toes curled under, and back straight and parallel to the floor are the proper positions for planks. If you do this exercise every day, your core muscles and overall fitness will improve.

– Vertical Jump- As children, this aspect of our fitness was unquestionably up to grade, and we used it frequently. However, as you get older, it becomes a much-overlooked aspect of overall health that can reflect the amount of force exerted by your body as well as the strength of your muscle fibres. With markings on a wall or a 2-foot tall box, see how high you can jump.

– Waist to Hip Ratio- This fitness test is designed to determine how much fat is distributed around the body. The waist to hip ratio shows how much fat is stored around the waist compared to the circumference of the hips. Those who carry more belly fat are more prone to develop health problems such as heart disease and diabetes, as well as have a poorer level of fitness. Measure the circumference of the widest point of your hips and the smallest part of your waist to determine your waist to hip ratio. Then divide your waist measurement by your hip measurement. A healthy ratio for women is less than.8, and for men, it’s less than.9.

– Burpees- If you can complete even a couple in a row, this full-body exercise is a solid indicator of your fitness level. Burpees are a high-intensity exercise that tests your muscular fitness, cardiovascular fitness, endurance, and body strength. Perform as many as you can in one minute to put your fitness to the test.



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