Do you know how fit you are?
Unless we’re applying to become a firefighter or join the military, it’s unlikely most of us will be called upon to perform a fitness test.
That’s too bad, because it can provide a useful baseline measurement of our physical condition, helping us keep an eye on significant declines, as well as celebrate improvements.
The four measures of fitness
According to various North American sporting associations, fitness testing should include the measurement of aerobic fitness, endurance, muscular fitness, flexibility and body composition. The test below covers all of these areas.
This test may seem basic, but that’s the point — it’s designed to help gauge fitness in people with a wide range of abilities.*
Take the test today
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Aerobic fitness:
walking. After a five-minute warm-up, record the time on your watch and go for a one-mile walk (plot the distance using a road map or go online). Stop, make note of your pulse (count for 15 seconds then multiply by 4), and the time it took.
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Muscular fitness:
push-ups. Doing bent-knee push-ups (both knees and feet touching the floor), note how many push-ups you can do in one minute.
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Flexibility:
toe-touches. Sit on the ground with your feet in front of you, toes pointing up to the ceiling. Place a yardstick between your feet, with soles at the 15” mark. See how far you can reach forward. Repeat two more times, and record the best measurement.
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Body composition:
Body Mass Index (BMI). If you know your height and weight, you can check your BMI using an online calculator. Write it down so you don’t forget.
Track your progress
As you continue with your own personal activity plan throughout the year, check back occasionally, perhaps at the three-, six- and 12-month marks, to see how you’ve progressed.
Use the results to make adjustments. For example, if you improve on the push-ups but not on the toe-touching, try incorporating flexibility activities, such as yoga or daily stretching, into your routine.
Best of all, take pride when you notice improvements, and enjoy your new-found fitness.
*If you haven’t exercised in a while, or if you have a physical condition such as heart disease, speak to your doctor before you perform any activity, including fitness testing.