It can be difficult to measure your fitness level if you want to understand your health or if you are starting a new training program. Everyone's fitness level is different and is personalized based on factors in a few different categories, including aerobic fitness, muscle fitness, flexibility, and body composition. Fitness is more than the speed or duration you can run, the weight you can lift, or the appearance of your body in a swimsuit. If you want to know how healthy and fit your body is, try to assess your physical condition with these tests:
Resting heart rate (RHR) - Your resting heart rate can be a good simple indication of your overall fitness level. The number of times your heart beats assesses your aerobic fitness capacity. When your body is at rest and relaxed, count the number of heartbeats you feel in a 60 second period. A lower RHR corresponds to a stronger cardiovascular system and a higher level of aerobic fitness.
Mile Run (or fast walk) - This test indicates the level of your cardiovascular condition. Using a flat, measurable route, see how long it takes you to run 1 mile or if you have to walk quickly. If you are not short of breath or dizzy, you are in good physical shape; if you do, you must work to improve your cardiovascular condition. Ideally, you should be able to walk a mile in 9 minutes or less.
Push-Ups - Push-ups are a great exercise for overall fitness and can be a good indicator of upper body strength and endurance levels. There are people who find it hard to do just one suitable push-up. This exercise involves the shoulders, chest, triceps, abs, and certain legs, and is a great way to assess your upper body condition. See how much you can do online; women should aim for 12, and men should aim for 20.
Wall Sit - This exercise is used to assess the strength and endurance of the lower body and legs. "Sit" in an invisible chair with your back against a wall for as long as possible is a good way to assess your lower body fitness, as well as the endurance of your leg muscles.
Flexibility - Fitness is also a measure of your body's flexibility. To assess flexibility, sit on the floor with your legs extended, then try to reach and touch your toes. If you can't touch your toes, it doesn't mean you're not in shape; a lot of people can't go that far. However, you should definitely work on this area of fitness if you cannot go much further than your knees. Flexibility is important for overall health, so work on stretching every day to improve flexibility and fitness.
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