Top Tests To Find Your Fitness Level At Home
Here are some tests that can help in measuring or realigning your fitness goals.
Find your fitness level!
Heart /cardio test
1) Stairs test
If you are able to climb 2 flights of stairs or walk 2 kms without any breathlessness and fatigue, you can call yourself fit. If you have fatigue that last beyond 30 mins after exercising you are regarded as unfit.
2) Walk test
You are fit if you can walk for more than 500 m in 6 mins. On the other hand, if you walk less than 200 m in 6 mins, you are probably unwell and require medical attention. Walking between 250 to 500 mts means that you should consult a doctor to check for any underlying ailment.
3) Rate of perceived exertion
This test replaces a heart monitor. You need to do jumping jacks for 2 minutes and rate your exertion between 0 and 10. If it is below 4, it means that your heart health is poor.
Flexibility will make you agile. Each and every muscle has a range of motion and should be stretched according to its range to avoid injuries. A flexible individual who slips on a banana peel, will not tear his muscles but will land up in a split.
Lie down flat on your back. Lift your leg up and if it is possible for you to effortlessly reach 90 degrees, it shows that your hamstrings are quite flexible.
When your knee is folded, the heels should touch your hips.
Stand straight and take your left arm across your body and with the help of the right arm pull it a little further. Try to hold it. If this is possible by you with little effort, your shoulder is quite flexible.
1) Push ups and planks
Push-ups and planks are the right way to assess your muscular strength. If you are able to 10 to 20 reps without over-exerting yourself, your muscle strength is fine.
2) Vertical jump test
This test determines leg muscle strength. In order to perform the test, you need to jump and attempt to reach the highest point on the wall. For males reaching more than 28 inches is excellent, 24 to 28 inches is very good, 20 to 24 inches is more than average and below 8 inches is very poor. For females reduce the figures by 4 inches.
1) Pinch test
For men, fat percentage should be between 18 to 24 % and for women 15 to 18% is ideal. Try doing the pinch test. Pinch and hold your body flesh from the side of your waist, thighs and arms. If you are able to pinch more than 2 inches of flesh, it means your body fat percentage is higher than what it should be.
2) Waist hip ratio
You can take up an online waist hip ratio.
Holding your breath
If you are able to hold your breath between 30 secs and 1 min, your lungs are working fine.
Hope you liked this post on ways to find your fitness level at home.
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