You might see it difficult to evaluate your overall fitness level in case you want to know how healthy you are, or if you are planning to start a new workout goal. Fitness level of every person varies in terms of muscular strength, aerobic fitness, flexibility as well as body composition. If you gauge your fitness level merely based on how fast or how much distance you can run, how heavy weights you can lift or if you look attractive in a bathing suit, that won’t be sufficient. You need to assess your fitness level with some tests that will give you complete picture.
- Resting Heart Rate (RHR)- Your Resting Heart Rate or pulse tells you how many times the heart beats per minute so that you can decide how hard it needs to work to pump the blood around body. This is a simple indication of the overall fitness level of a person. You can assess your aerobic fitness capacity with the RHR count. In relaxed and resting physical state a lower RHR indicates a strong and healthy cardiovascular system as well as higher aerobic fitness level.
- Heart rate after physical exercise or brisk walk– Usually heartbeat goes up when you are doing any sort of physical activity. After 15 minutes of exercise or 1 mile brisk walking this number should go down in case of healthy cardiovascular system.
- Push Ups- Push-ups are known to be wonderful exercise for general fitness. It can measure well the strength of upper body along with its muscle endurance levels. Many people find it difficult to perform even one single push up as it involves the shoulder muscles, chest muscles triceps as well as abdominals and some legs. This workout helps to measure your upper body endurance level depending on how many pushups you can perform to complete the test.
- Wall Sit– This exercise helps to assess the lower body and leg muscle strength and endurance. It’s like “sitting” in a chair posture with back resting on a wall to see how long you can hold the position.
- Flexibility– To assess your body flexibility, just sit on the floor with legs stretched out and try to touch your toes. Just work harder on stretching every day to increase flexibility and fitness.
- Balance – To achieve a well balanced health, try standing on one foot for one minute. If you feel you may fall due to lack of balance try practicing yoga or pilates that helps improving your body balance.
- Plank– This helps to assess the core strength and stability of an individual. If you can hold the plank for as long as you can, then it indicates your strength and overall fitness level is quite good.
- Waist to Hip Ratio – To measure the body fat distribution, this test is essential. If you hold more weight in abdomen area, there are chances that you will suffer issues like cardiac disease and diabetes including lower fitness level. For a healthy woman, the waist to hip ratio should be less than 0.8, and for men less than 0.9 is good.