It is a good idea to establish the state of your general health before starting a workout regimen.Gyms use a series of tests to establish a "fitness age" which is determined by fitness experts.The tests show how strenuous physical activity is and include body measurements, heart rate, flexibility and strength.Many activities become more strenuous as you get older and you reach your maximum heart rate more quickly.The maximum heart rate is the number of beats per minute.A 40 year-old who works out regularly may have a fitness age of 25 years old because they show little strain during the tests, whereas a 40-year old who doesn't get any aerobic activity could be a 65 year old.You can learn to judge your own fitness age by taking the tests that are required, inviting a friend to help record accurate results, and using an online calculator.The article will show you how to work out your fitness age on your own.
Step 1: Warm up with a short walk or run.
The tests will be more accurate if your muscles are loosened.If you have warmed up, you are less likely to hurt yourself.
Step 2: You can put a box at your feet with a wall behind you.
You are getting ready for the test.
Step 3: In front of you, sit on the ground with your back against the wall and feet hip-width apart.
The box should be moved against the bottom of your feet by your friend.
Step 4: Put your arms out in front of you and stack your hands on top of each other.
If you're sitting in an uncomfortable position, the wall can help.The beginning of the yardstick should be placed at the tip of your hand.A friend should tape the yardstick to the neutral starting position.
Step 5: You can reach your hands toward the yardstick by bending forward.
This could be harmful if you use a lot of force.
Step 6: When you reach forward, measure the tips of your fingers.
You have to reach 3 times and record 3 measurements.As your flexibility measurement, take the farthest reach.
Step 7: There is a step in front of you.
Aerobic steps can be purchased at fitness stores or online.They are made from plastic.You will be doing aerobic activity to judge your heart rate.
Step 8: If you are a woman or a man, you will need to step 22 times per minute.
If you want to step at this rate, set a timer for 3 minutes.If you feel unwell, stop.
Step 9: Rest for 5 seconds after stepping.
Step 10: For 15 seconds, take your pulse.
You can take your pulse by touching the opposite hand with your index finger.Take 15 seconds to count the times the blood goes through your veins.
Step 11: A friend can measure your body with a tailor's measuring tape.
The measuring tape needs to be soft to fit around curves.If someone else takes the measurements, it will be more accurate.First, measure your neck and waist.
Step 12: If you are a woman, measure the circumference of your hips.
If you are a man, you should measure the circumference around your belly.
Step 13: It's a good idea to get into a comfortable position.
If possible, use a mat.Women may want to use a towel to cushion their knees during this test.
Step 14: Place your arms under your shoulders.
Put your feet behind them in a push-up position.
Step 15: Do as many push-ups as you can.
Take the test and record the number.
Step 16: You can use the Internet to find a site that will measure your fitness age based on your height, weight and actual age.
It takes a computer to process the measurements in the way a personal trainer or gym would.Some programs offer results for a fee.Wii Fit programs can offer this service with their fitness age programs.
Step 17: Your fitness age is a starting point for your fitness regimen.
You can see if you have improved on your scores by repeating the steps after a month.Your fitness age will be lower if you have.