Being fit has become the norm for many. Increasing health concerns during the pandemic have led many to take up yoga, strength training and many lifestyle changes to ensure better immunity and a long, healthy life. However, many struggle with the identity of being fit, as definitions vary for everyone.
Being fit for someone might be doing a certain number of push ups in a row, achieving an advanced form of movement like a pistol squat or running a 5k. However, there are certain guidelines which can make great goals for those who are still confused. Here are the top 4 fitness tests that one can use to measure their current level of progress and work harder to reach a goal.
Sit and Reach test
The Sit and Reach test is one of the most commonly performed fitness tests as a measure for flexibility. Flexibility plays an important part in our health. This test aims to measure the hamstring and lower back flexibility after a good warm up. The client sits with feet extended in front of them with a yardstick running through the middle. They reach forward as per their capacity and the measurement is taken. This is not an accurate measure of total body flexibility but only the lower body.
Strength Test
A good measure of testing strength is the push ups test. The client must perform push ups as long as form is sustainable. Record the maximum number of push ups performed at once. Though the score differs according to age, an 18 year old scores average when doing 15-25 push ups, with 40+ being a really good score. Though there are arguments citing push ups are a bad example of testing fitness, performing a push up utilizes the entire body being carried by the triceps, shoulders and chest, which makes it quite challenging for those who are not used to exercising.
Cardiovascular Endurance Test
Cardiovascular exercise has immense benefits for the heart. One of the best ways to test VO2 Max, a measure of the body’s oxygen use during a bout of difficult exercise, is done in proper facilities. Clients wear a mask while exercising in progressively difficult intervals on an exercise bike or treadmill. A VO2 Max is considered a good indicator of athletic capability.
Military Fitness Test
The Indian army basic test is one of the best measures of testing fitness for conditioned people looking for a challenge. The test is as follows:
- 1.6km run under 5 minutes and 30 seconds.
- 10 pull ups.
- Balance beam test.
- Crossing a 9 feet deep ditch.
Though fitness has no definition as everyone has their own limitations, it can generally be gauged through few tests for those who wish to have an idea where they rank.
Also read: The Best Fitness Trackers – Fitbit, Apple Watch or Garmin