Do you know what helps people to stay motivating themselves to workout? Although there are many factors, a single main thing is simply noticing their own improvement. This is because noticing something improving fuels a pleasure centre of the brain, and makes you feel great. Even the negative motivation, for instance finding putting on the weight after having a big party, is good. It beefs up your commitment to the exercise. Most people who are working out for a while already know this intuitively, but for beginners, it is easier to view it in quantities and assess the improvement from one week to another. What are the simple ways to test the level of fitness? Yes there are. Below are a few fast checks you can try.
Three Minutes Step Test
Although you need to enhance all aspects of your fitness to improve your health, the cardio fitness is the one of most crucial factors of your health. Do this assessment frequently, say monthly. As the name implies it will require just three minutes. Set up a step bench and also a timer with a second hand. Step up and down for three mins at steady pace. Right after three minutes, check your pulse on your neck, or on your wrist for 15 seconds, 30 seconds, or one minute. Then wait for two minutes, and count once again for the same amount of time. Subtract the second heart beat count from the first, and record the difference. Larger the difference, better the fitness level. As your fitness level gets better, you may want to shorten counting time span.
Push Up Test
Do you know the easiest all round upper body strength work out? It is the old style push ups! It strengthens not only your chest, but also your back, your arms, and your stomach muscles. As for beginners, just count up how many times you can perform push ups before you cannot do any more. For women, you may want to begin with kneeling position pushups (girl’s pushups). Once you can perform about 30-40 push-ups, then prepare a timer and execute push-ups as quickly as you are able to (still with a proper posture) for 30 seconds, and write down the number of pushups you could do. When you hit the plateau, increase the time period to one min. You’re really in a excellent shape you’re able to do 100 push-ups in one minute!
Abdominal area muscles is important for every physical activities you do, even just sitting on a desk chair. Though the crunch test won’t give you a whole image of the core strength, it is a good quick check. There’s lots of ways to perform crunches. Choose one you prefer most. Perform the crunch for one minute as quickly as you are able to, but without losing a correct posture and the range of the motion. Count numbers of crunches you executed (or when you failed to do any more if it is less then one min), and write down the numbers.
It is well recognized that if you have robust thighs and leg, you typically live much healthier life when you get old. There are some guys who exercise really hard on their upper body, but completely ignore legs. That is not great for their overall health! As before, get a clock with a second hand. Stand both feet together, and target a spot in front of you on the floor. Lunge forward to the place, then return to the initial posture, Then lunge with another foot. Repeat till you cannot perform any longer or one min is up. Count the numbers of steps you could do, and record it. Make sure that you keep the right posture; otherwise you might injure the knees!
Sit and Reach Test
Although many people, especially men, entirely overlook flexibility, it should be a part of your fitness. Unfortunately, it is difficult measure overall flexibility of your body by one test, as most of us possess a good range of flexibility one way but not other direction. Nevertheless the flexibility of the hamstrings is often a good pointer of general flexibility of the body. This test ought to be done following warming up your body (say after your cardio exercise session). You should not stretch muscles without warming them up! Sit down, and stretch out both legs forward and keep the legs straight (without totally locking up your knees). Gently reach forward as if you reach to the toes, hold the posture at least for 20 seconds. If you are not flexible, gauge how far you can reach with both hands. In case you are flexible, assess how far you can reach with your nose. Measure the distance from the heels.
Have fun with the workout!
Kaoru Sanjo is a freelance writer who often contributes fitness and health related articles. If you are interested in his fitness related writings, please check out his fitness articles at http://beginnersfitnessprograms.com.
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