4 Simple Tests to Measure Your Fitness Ability

No matter if you’re just beginning your fitness journey or trying to up your current workouts, measuring your fitness level is a great way to set a baseline for goals. This will help you keep an eye on your progress as well as give an idea on how hard to work.

Quick & Easy Ways for Measuring Fitness Abilities

There are different ways to measure your fitness level, ranging from cardiovascular to muscular and, luckily, you don’t even need to spend a day in the doctor’s office to get an accurate understanding of your fitness abilities. Most of these simple fitness tests can be done at home, outside at the park or in your local fitness center.

Three Minute Step Test

The three minute step test is used to measure your cardiovascular fitness. All you will need is a step platform and stopwatch. The test is based around a height of twelve inches so make sure to add the correct amount of risers to achieve that height. To test, step up and down for three consecutive minutes at an even pace. Once the three minutes are over, sit on the bench and check your pulse by either wrist or neck for an entire minute, counting each beat until your heart rate has slowed back to normal. The quicker the heart rate slows the better shape you are in.

The Pushup Test

To test you muscular strength and endurance try the pushup test. A stopwatch is all you’ll need. The goal is to do as many pushups as possible in one minute. Men should use the traditional push up position, while woman can used the modified, lowered to the knees. A pushup should come down until you’re chest is three inches from the floor then fully extended up. How many full pushups you complete in that minute will measure your strength for you shoulders, arms and chest.

The Crunch Test

Abdominal strength and endurance is measures by this test. Again, all you will need is a stopwatch. Along the same lines as the pushup test, do as many crunches as possible in one minute. The position for a crunch is on your back with your feet spread apart, arms by your side, palms down. Mark a place on the carpet that is six inches from the tip of your fingers. A completed crunch is when you touch the mark, anything else doesn’t count. As the previous tests, how many completed crunches will measure you abdominal strength.

Sit and Reach Test

How flexible are you in your back and hamstrings? This test will tell you. You can easily do this test at home if you have stairs. Remove your shoes and sit on a flat surface. Extend your legs in front of you with your toes pointed up and feet slightly apart. Press the soles of the feet into the base of the stair and balance a ruler on the top step. With one hand over the other, lean forward as far as you can and hold for two seconds. Look at the distance you reached and subtract the inches of the ruler that is protruding past your toes, this will be your calculation.

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