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Six ways to test your overall fitness



Have you been training in the gym for quite some time, but have not done any special sports to figure out how much your hard work has been worthwhile? Do not worry, try out the six fitness tests below to see how far you've come and how good your fitness is compared to your average Joe.

Plank

What It Goes To: Your Nuclear Power

Action: Hold your body in a straight line from head to toe. Keep your feet together and your elbows under your shoulders. Look straight ahead and hold on as long as you can. Make sure your hips do not sag. When the test is completed, it is over.

Time Level
More than 2 minutes Excellent
75 seconds ̵
1; 2 minutes
Good
45-75 seconds Average as 45sec Bad [19659014] Improvement: Pass the plank with your hands, feet or both on an unstable surface such as an exercise ball. They will not last long, but it will make the test on stable terrain easier.

Body Weight Squat

The Goal: Your Core, Quad and Thigh Strength

This is how it works: Keep your feet shoulder width apart and your toes slightly out. Tighten your core and lower it until your thighs are parallel to the floor and your knees are in line with your feet. Push back through the heels to start. The test is over if you can not maintain a perfect shape.

Reps Level
50 or more Excellent
30-49 Good
16-29 Average
15 or less Bad [19659014] Improve: Use light dumbbells to walk to build muscle strength in the glutes and legs.

Press-up

What is the goal? Strength for Chest, Shoulder and Triceps

Action: Keep your body in a straight line and your elbows pointing backwards, not the sides. Lower until your chest is one fist from the floor, then push it back up. The test is over if you can not maintain a perfect shape.

Reps Level
50 or more Excellent
25-49 Good
16-24 Average
15 or less Bad [19659014] Improvement: Finish a sentence to failure, rest for a few minutes and start over. As a result, the targeted muscles are overloaded and they become stronger.

1 km run

What it's aiming at: Your Cardiovascular System

How to: Adjust the treadmill height to one degree. Keep a constant pace.

Time Level
3min or less Excellent
3min-3min 29sec
Good
3min 30sec – 4min 29sec Average 30sec or more Bad

Improve: Perform sprints between 500m and 800m to improve your ability to sustain maximum speed for longer.

500 m series

What it targets: Your cardiovascular system and your muscle coordination between upper and lower body

How to proceed: Select Level 10 resistance on a Concept2 rowing machine They stand upright with their shoulders back and stiffen the core. Drive your legs.

Time Level
1 minute 30 seconds or less Excellent
1 minute 31 seconds – 1 minute 44 seconds
Good
1 minute 45 seconds – 1 minute 59 seconds
19659008] Average 19659009] 2min or more Bad

Improve: Perform 250m rows of maximum force separated by a few minutes of gentle rowing to improve your stamina.

Hoisting

What it aims at: Upper Back Force

How to do it: Embrace the bar, extend your arms completely and let your body hang. Pull up until your chin is over the bar and squeeze your lats together. Lower again without swinging. The test is over if you can not maintain a perfect shape.

Reps Level
12 or more Excellent
8-11 Good
4-7 ​​ Average
3 or less Bad [19659014] Improvement: Make a maximum set, rest for a few minutes and repeat the process. Try lat pull-downs on a machine to regain strength.


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