If you can hold a steady plank, engaging your core for more than 2 minutes then you are doing pretty well.
Here’s what it means for your fitness level when it comes to how long you can hold a plank:
Over 2 mins - Excellent
75 seconds - 2 minutes - Good
45-75 seconds – Average
Less than 45 seconds – Poor
Push a chair against the wall for stability, and then simply see how long it takes you to stand up and sit down 10 times.
You should be getting these results if you’re in the fit category:
Men under 35 – 10 secs or less
Women under 35 – 12 seconds or less
Men 33-55 – under 13 seconds
Women 35-55 – under 15 seconds
Men over 55 – 18 seconds or less
Women over 55 – 19 seconds or less
This will test your upper body strength. For women it’s fine to put knees on the floor if needed.
Keeping your body in a straight line, lower down until your chest is just off the floor before pushing back. When you start faltering then the test is over.
50 or more – Excellent
25-49 – Good
16-24 – Average
15 or fewer – Poor
Your 1KM run time is a good indicator of overall fitness, and here’s what you should be aiming for on the level treadmill:
3 minutes or less – Excellent
Under 3.5 minutes - Good
Under 4.5 minutes – Average
4.5 minutes or more - Poor
Focusing on cardio and co-ordination, the row is a great fitness test.
On a Concept2 rowing machine, select to resistance level ten.
Here’s what your time means:
Under 1.5 minutes - Excellent
Under 1.45 minutes - Good
Under 2 minutes - Average
2 minutes or more - Poor
Blimey, I',m really not very fit if I look at this data. I can only do about 5 pressups, and hold a plank for 1 minute. I have lots of work to do!
This is quite a high level of fitness you are demanding! Would be interested to know how many can run 1k in 3 mins???