If you’ve ever wondered if you are truly as fit as you think you are, you can actually measure your level of fitness with these 10 simple tests.
Testing Your Heart Rate
A healthy resting heart rate is between 60 and 100 beats per minute for most adults. To test your own heart rate, first make sure that you can locate your pulse either in your wrist or over your carotid artery. You can feel your pulse in your wrist by placing your index and middle fingers on the palm side of your wrist just below your thumb. You should be able to feel the pulse if you take the time to look for it. To find your pulse over your carotid artery, press your index and middle fingers to your neck on the side of your windpipe. Once again, you should be able to feel the pulse after a little bit of searching.
To find your resting heart rate, grab a stopwatch and count how many beats you can feel from your pulse in ten seconds. Multiply that number by six to find your resting heart rate.
Testing Your Aerobic Fitness
To test your aerobic fitness, time yourself while making a 1.5-mile run. What constitutes a good time will depend on your sex and age. For example, a 25 year-old man with good aerobic fitness will be able to make that kind of run in 11 minutes. A physically fit woman who is about the same age will be able to make the run in 13 minutes.
Testing Your Core Strength
To test your core strength, get in plank position on your elbows and toes without letting your stomach touch the floor. If you can hold the position for two minutes without breaking perfect form, you have great core strength.
Testing Your Upper Body Strength
To test your upper body strength, try to do as many push-ups as you can without letting your back sag too much. A person in good shape should be able to complete 20 to 30 push-ups.
Testing Your Lower Body Strength
You can test your lower body strength by seeing how many squats you can complete. You should be able to go down until your glutes graze the seat of a chair before coming up. You should be able to do between 30 and 40 of these exercises if you’re in good shape.
Testing Your Balance
Stand on your left foot, and place your right foot against your left leg. See how long you can hold that position. You should be able to hold it for over 50 seconds if you have good balance.
Testing Your Flexibility
The sit-and-reach test is a good way to determine how flexible you are. Place a yard stick on the floor, and sit with your legs straight in front of you. Your feet should be at the 15-inch mark on the stick. Reach forward with your hands as far as you can, and hold it for one second. Good results are about 20 inches.
Testing Your Waist Circumference
Instead of weighing yourself, try measuring the circumference of your waist just above your hipbones with a tape measure. It should be less than your hips if you’re in good shape.
Testing Your Endurance
You can test your endurance with a treadmill at a one percent incline. Start at an easy pace for 10 minutes to warm up, and run for 30 minutes at about 85 percent of your maximum effort. You should cover about five miles during the 30 minute run if you’re in good shape.
Testing Your Cardiovascular Strength
Test your cardiovascular strength with step-ups. Step on and off a 12-inch step at a consistent rhythm for three minutes and check your heart rate. It should be between 90 and 100 beats per minute.