This serves as a guide for you to test and understand where your fitness level is at currently. In order to proceed with your fitness plans properly and safely, we ought to know where our fitness level stands. We should create our fitness plan according to our current fitness level so that we do not risk suffering injuries or cause ourselves to be disappointed when we are unable to achieve what we set out to.
Ways to assess your current fitness level
1. Resting Heart Rate - Assess Aerobic Fitness
Resting heart rate (RHR) = the number of times your heart beats each minute when you are at rest. It should reduce as your aerobic fitness improves since a strong cardiovascular system allows your heart to pump more blood per beat.
How: Measure your heartbeat for 60 seconds (Measure your pulse would be the easiest way)
Results:
60 or less: Good!
61-80: Average
81 to 100 = High, but still considered acceptable
101 or more = Abnormally high (not good!)\
2. 2.4km Run - Assess Cardio Capacity
It is important to maintain a steady pace for this test, instead of sprinting and walking as it would no longer be an accurate measurement.
How: Warm up properly and proceed with a 2.4km jog/run (Ideally run at a track)
Results:
<10 minutes: Excellent
10 - 11 minutes: Good
11 - 12 minutes: Fair
>12 minutes: Require additional work in this aspect
3. Plank - Assess Core Stability
Get a better sense of how strong your core is through this test. It is important to have a strong core as it is the "bridge" between our upper body and lower body, most full body exercises would require substantial amount of core strength such as planche or pull ups.
How: Go to a push up position but with your forearms flat on the floor instead. Hold it there and take your timing.
Results:
>1 minute: Good
30s - 60s: Average
<30s: Require more work to strengthen your core.
4. Wall Sit - Assess Leg Strength/Endurance
Sit on an 'invisible chair' to test your lower body strength
How: Lean your back against the wall, make sure your feet are shoulder width apart. Slowly slide down until your legs are at an right angle (90 degrees). Hold that position and take your timing
Results:
76s or more for men / 46s or more for women = Very good
58s - 75s for men / 36s to 45s for women = Average
57s - 30s for men / 35s to 20s for women = Below average
30s or less for men / 20s or less for women = Poor
5. Push Ups – Assess Upper Body Strength/Endurance
It is a great indicator as to how our upper body strength is like and how we would fare. Push-ups challenge the chest, shoulder and upper arm muscles. It requires our core as well.
How: Go to a push up position and push. If you are unable to, go to a modified position with your knees and lower legs on the floor. Ensure that every rep is done with proper form. Your body should remain in a straight line and your head should be aligned with the spine. Arms should be bend to at least 90 degrees.
Results:
50 or more for men / 40 or more for women = Good
35 to 49 for men / 25 to 39 for women = Average
20 to 34 for men / 15 to 24 for women = Not bad
19 or less for men / 14 or less for women = Needs work!
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