What's Your Current Level of Fitness?

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What's Your Current Level of Fitness?

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10 Ways To Test Your Fitness

Measuring fitness isn't just about tight abs, lifting heavy weights or fast running times. There are other less obvious ways to test your fitness, here are 10 ways that you can test your fitness yourself.

Test Your Level of Fitness

Use this site to test your level of fitness. Record your results below. Make sure you follow the instructions according to the site when measuring your fitness.

Record Your Results Below

1. Resting Heart Rate

*

60 or less = Good

61 to 80 = Average

81 to 100 = High, but still considered acceptable

101 or more = Abnormally high (not good!)

2. Push-Up *

30 or more for men / 25 or more for women = Excellent

25 to 29 for men / 20 to 24 for women = Good

20 to 24 for men / 15 to 19 for women = Not bad

19 or less for men / 14 or less for women = Needs work!

3. Head Turning – To Assess Neck Flexibility

(Get an observer to help!)

*

I have a greater flexibility on one side than the other.

Both sides have the same amount of flexibility.

4. 12-Minute Walk/Run – To Assess Cardio Capacity
*

1.46 miles (2.35 km) or more = Excellent

1.33 to 1.45 miles (2.14 to 2.33 km) = Good

1.32 to 1.26 miles (2.12 to 2.03 km) = Fair

1.25 miles (2.01 km) or less = Poor

5. Plank – To Assess Core Stability *

Holding the plank for two minutes is considered the benchmark for very good core strength.

If you can hold the position for more than one minute, then you have a relatively strong core.

A time of 30 to 60 seconds is average.

While less than 30 seconds means that you need to work on it more.

6. Loop-The-Loop – To Assess Shoulder Mobility

*

If you can link the fingers, then you’re doing exceptionally well.

If they touch, you’ve got no problems.

If the fingertips are less than two inches apart, you could do with a bit of extra mobility,

If the gap is more than two inches, you definitely need to do some more shoulder work.

If the test is easier to do on one side than the other, it means that there is an imbalance between the right and left sides that needs to be addressed, too.

7. Wet Footprint Test – To Assess Foot Strike Pattern *

Toe prints plus heel but little in between = High arches. These are associated with excessive supination, or under-pronation.

Entire foot shows = Low or flat arches. These are associated with over-pronation.

Toes and forefoot plus heel, joined by a broad band = Normal or ‘neutral’ foot strike.

8. Vertical Jump – To Assess Explosive Power *

61 to 70 cm for men / 51 to 60 cm for women = Very good

51 to 60 cm for men / 41 to 50 cm for women = Good

41 to 50 cm for men / 31 to 40 cm for women = Average

40 cm or less for men / 30 cm or less for women = Below average

9. Waist-To-Hip Ratio – To Assess Body Fat Distribution *

For women, a healthy waist-to-hip ratio is less than 0.8.

For women, an unhealthy waist-to-hip ratio is equal or greater than 0.8.

A healthy waist-to-hip ratio for men is less than 0.9.

An unhealthy waist-to-hip ratio for men is equal or greater than 0.9.

10. Wall Sit – To Assess Leg Strength/Endurance *

76 seconds or more for men / 46 seconds or more for women = Very good

58 to 75 seconds for men / 36 to 45 seconds for women = Average

57 to 30 seconds for men / 35 to 20 seconds for women = Below average

30 seconds or less for men / 20 seconds or less for women = Poor

Write a summary of your overall fitness and what you will need to do to maintain good fitness or increase your level of fitness. *

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