Just how fit have you been? Find out how you measure up

Just how fit have you been? Find out how you measure up


 Just how fit have you been? Find out how you measure up


 Ready to begin a fitness plan? Measure the fitness level of yours with a couple of very simple tests. Then use the results to create health objectives and monitor the progress of yours.


By Mayo Clinic Staff

You most likely have a little idea of how healthy you’re. But knowing the specifics are able to enable you to set realistic health goals, monitor the progress of yours and maintain the motivation of yours. When you know your starting place, you are able to plan where you wish to go. Get going with the basic assessment below.


Gather your equipment Generally, health is evaluated in 4 key areas: aerobic physical fitness; muscular power as well as endurance; flexibility; and body composition. In order to do the assessment of yours, you will need:


A watch or a stopwatch which can measure seconds

A cloth measuring tape

A yardstick

Heavy-duty tape

A scale

Someone that will help you shoot the scores of yours and count repetitions You will also have to have a pencil or maybe paper and pen to shoot your scores as you finish each component of the assessment. You are able to record the scores of yours in a notebook or maybe journal, or maybe protect them in a spreadsheet or any other electronic format.


Aerobic fitness: Heart speed at rest

Woman checking the pulse of her with the carotid artery Open pop up dialog box

Checking heartbeat over the carotid artery


The heart rate of yours resting is a measure of fitness and heart health. For most adults, a healthy and balanced heart rate is sixty to hundred beats a second.


In order to check your pulse throughout your carotid artery, insert the index of yours and center fingertips on your neck to the edge of the windpipe of yours.


In order to check the pulse of yours at the wrist of yours, set 2 fingers between the tendon and the bone throughout your radial artery, placed on the palm side of the wrist of yours below the thumb.


When you feel the pulse of yours, look at the watch of yours and count the amount of beats in fifteen seconds. Multiply this amount by four getting your heart rate per second. Suppose you count twenty beats in fifteen seconds. Multiply 20 by four for a total of eighty beats a minute.


Aerobic fitness: Target pulse rate zone The goal heart rate zone is a rise in the heart of yours rate – fifty % to eighty five % of the maximum heart rate for the age of yours – great enough to provide your heart and lungs a great exercise. Aim for fifty % to seventy % if you do moderately rigorous activities along with seventy % to eighty five % when you are doing vigorous activities.


You are able to work with the goal heart rate zone as a guidebook for making sure your exercise is extreme enough. If you are not reaching the target zone of yours, you may have to boost the intensity. When you are attaining a target price within the low end of the target fee zone, you are able to establish goals for slowly increasing the target of yours.


In case you currently work out regularly, you are able to stop checking your heart rate often during an aerobic exercise. When you do not work out often, you are able to do an easy test by examining your pulse rate after a brisk 10 minute walk.


Target heart rate zone

Age Target pulse rate zone: Beats a minute Maximum pulse rate: Beats a minute

Twenty five 98-166 195

Thirty five 93-157 185

Forty five 88-149 175

Fifty five 83-140 165

Sixty five 78-132 155

Aerobic fitness: Running or maybe jogging test Another method to evaluate your cardiovascular health is timing yourself on a 1.5 mile (2.4 kilometer) run or perhaps jog. The following times are considered signs of a great fitness level based on sex and age. A lower period generally indicates better cardiovascular fitness, and a greater time indicates a necessity for improvement.


Great health benefits based on timing of 1.5 mile run

Age Women: Time inside minutes Men: Time in minutes

25 13 eleven thirty five 13.5 11.5

45 fourteen twelve

55 16 13 sixty five 17.5 fourteen

Muscular power as well as endurance: Pushup test

Woman doing a classic pushup Open pop-up dialog box

Measuring muscular fitness


Pushups are able to help you calculate muscular strength and stamina. In case you are only starting a fitness program, do altered pushups on the knees of yours. In case you are able and fit generally to undertake them, do timeless pushups. Follow these measures for each types:


Lie facedown over the flooring with your elbows bent as well as your palms next to the shoulders of yours.

Keeping your back directly, thrust up with your arms until your arms are lengthy.

Reduce the body of yours until your chin rolls on the floor.

Do as lots of pushups as you are able to until you have to stop for sleep.

The next matters are usually considered indicators of a great fitness level based on sex and age. If your pushup matter is below the goal number, the goal is able to function as a goal to work toward. Counts above the targets suggest better health.


Great health results for pushup counts

Age Women: Number of pushups Men: Number of pushups

25 twenty twenty eight

35 nineteen twenty one

45 fourteen sixteen

55 ten twelve

65 ten ten

Muscular power as well as endurance: Situp test

Woman performing a situp Open pop up dialog box



Man carrying out an abdominal crunch Open pop up dialog box

Abdominal crunch


The situp check measures the energy and stamina of the abdominal muscles of yours. Here is how you can complete test:


Lie on the flooring with hips bent at a 90-degree feet and angle flat over the floor. A partner can hold your feet securely to the floor. Yet another alternative is placing the feet of yours on the wall so the knees of yours as well as hips are bent at a 90 degree angle. Cross your arms across the chest of yours. This’s the down position.

To move into the up role, increase your shoulders and head off the floor. Do not lift your bottom off the floor.

Return to the down placement.

Every time you shift towards the up role is counted as one situp.

Do as lots of situps as you are able to in a few minutes.

The following counts can typically be considered markers of a great fitness level based on sex and age. If your situp matter is below the goal number, the goal is able to function as a common objective to work toward. Counts above the goals can typically suggest greater health. Nevertheless, pushup count could be a far more accurate indicator of the fitness of yours.


Great health results for situp test

Age Women: Number of situps Men: Number of situps

25 thirty nine forty four

35 thirty forty

45 twenty five thirty five

55 twenty one thirty

65 twelve twenty four

Flexibility: Sit-and-reach test

Woman performing sit-and-reach test Open pop up dialog box

Assessing freedom in the thighs and legs, hips and also lower back


The sit-and-reach test is a very simple method to determine the freedom of the rear of the legs of yours, the hips of yours along with your lower back. Here is how:


Place a yardstick over the floor. Secure it by placing a chunk of tape throughout the yardstick on the 15 inch (38 centimeter) mark.

Place the soles of the feet of yours even with the 15-inch (38-centimeter) mark over the yardstick.

slowly reach forward as much as you are able to, exhaling as you achieve and also holding the position for a minimum of one second.

Note the distance you hit.

Repeat the test 2 more occasions.

Record the very best of the 3 reaches.

The next measurements can typically be considered indicators of great flexibility based on sex and age. If your outcome is below the target amount, the goal is able to signify an objective to work toward. Measurements above the targets are able to mean greater flexibility.


Great outcomes for sit-and-reach test

Age Women: Farthest access Men: Farthest access twenty five 21.5 in. (fifty five cm) 19.5 in. (fifty cm)

35 20.5 in. (fifty two cm) 18.5 in. (forty seven cm)

45 20 in. (fifty one cm) 17.5 in. (forty four cm)

55 19 in. (forty eight cm) 16.5 in. (forty two cm)

65 17.5 in. (forty four cm) 15.5 in. (thirty nine cm)

Body composition: Waist circumference If the waist circumference of yours is higher compared to the hips of yours – you have much more mass above the hips – you’ve an increased risk of heart problems and type two diabetes. The risk is greater for females with waist circumferences of thirty five inches (eighty nine centimeters) or even more and for males with waist circumferences of forty inches (hundred two centimeters) or even more.


With a cloth computing tape, evaluate your waist circumference only above the hipbones.


Body composition: Body mass index

BMI calculator Your body mass list (BMI) is a formula which shows whether you’ve a proper quantity of body weight. You are able to determine the BMI of yours with a BMI table or maybe online calculator.


If you would prefer to complete math yourself, divide the weight of yours in fat by the height of yours in inches squared simply multiply by 703. Or divide the weight of yours in kilograms by the height of yours in meters squared. (In order to determine the height of yours in meters, divide the height of yours in centimeters by 100.)


The following BMI results show whether you’re with a healthy weight.


Interpretation of BMI results

BMI Weight condition Below 18.5 Underweight

18.5-24.9 Normal weight

25.0-29.9 Overweight

Thirty and above Obesity

Stay active The outcomes of your health assessment is able to enable you to establish goals for staying physically active and improving health outcomes. The Department of Human and Health Services recommends these physical exercise guidelines:


Try getting a minimum of 150 minutes of moderate cardiovascular exercise or seventy five minutes of vigorous aerobic exercise a week, or perhaps a mix of vigorous and moderate activity.

Do strength training workouts for almost all major groups of muscles at least 2 times a week.

Moderate cardiovascular exercise includes:


Taking walks fast

Drinking water aerobics

Bicycling on mainly level ground

Pushing a lawn mower

Vigorous aerobic exercise includes:



Swimming laps

Fast biking or bicycling hills

Playing soccer or basketball

Playing singles tennis

Muscle-strengthening exercises include:


Lifting weights or even using resistance bands

Calisthenics involving body weight for resistance

Heavy yardwork or gardening

Monitor the progress of yours Keep an eye on your progress in improving the fitness of yours. Take exactly the same measurements aproximatelly 6 weeks after you start an exercise plan and periodically afterward.


Every time you repeat the assessment of yours, celebrate the progress of yours and alter your health goals accordingly. Share the results of yours with the doctor of yours or personal trainer for extra guidance.

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