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ARE YOU FIT?

ARE YOU FIT?

Ever wondered if your workout is, well, working? It can be surprising to see what level of fitness you are. Whether you’re a gym rat or complete beginner, we’ve got a few simple tests to check your fitness level.

Once you know where you’re at, you can plan where you want your fitness journey to go.

WHAT YOU NEED

You’re going to assess four areas of your fitness: aerobic fitness, muscular strength and flexibility.

Time for an equipment check. You’ll need a stopwatch, measuring tape, pen and paper, yardstick/long ruler, and a friend to help record your scores.

AEROBIC FITNESS

Your heart rate gives you a good estimate of your heart health. Here’s 3 ways to check your heart fitness:

  • Check your pulse. Count the number of beats on your artery for 10 seconds. Multiply by 4 to get the heartrate per minute. Then check your results.

  • Check your target heart rate zone. This is 50-75 percent of the maximum heart rate for your age and will tell you if your workout is tough enough. Get it right and you will benefit from every stride, swing and squat. Too high and you’re straining – slow down! Below the target zone? You’ll need to up the intensity.

  • Running test. Time yourself on a 1.5 mile (2.4 kilometres) run or jog. The figures on this ‘Cooper Test’ came from 1000s of people so you can see how fit you are compared to your peers.

MUSCULAR STRENGTH AND ENDURANCE

Push ups. Think you’re strong? Check how many classic push ups you can do. If you’re a beginner, do modified push ups on your knees. Do as many as you can before stopping to rest. Then check your results here.

Sit ups. Time to check the abs out. Lie on the floor and do as many sit ups as you can do in one minute without resting. Then see how you compare to everyone else here.

FLEXIBILITY

It might be old-school but the sit-and-reach test is a simple way to test the flexibility of your hips, lower back and legs. Place a measuring stick on the floor and place a piece of tape to secure at the 38cm mark.

Place your soles even with the 38cm mark and reach forward as far as you can – slowly, no bouncing! –  holding for at least a second. Do this 3 times and record the best result. Now check out your results.

How did you do? It doesn’t matter what the results are the first time you do the tests. Use the results as a baseline and start a challenging Hussle routine with a Monthly+ Pass including strength training routines and some HIIT.

Photo by Cyan Cooper on Unsplash

the author

Kath Webb

Kath is a contributing writer for Hussle. Football, running, weight training, yoga and walking are her forte, along with cooking tasty, nutritious food - with a regular batch of cake chucked in.

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