Take this fitness test to gauge your muscle power.
May 1, 2006 (Press Release) --
Right now, you probably do two types of training: strength and cardiovascular. Great if you want to look ripped and run long, but lousy if you want to be able to legitimately call yourself fit.
If you build your workout around these five pillars耀trength, cardio, flexibility, agility and power遥ou can reach your peak fitness years.
First step: Pull out a Sharpie or other fine writing implement and take our fitness test. It'll help you design a five-tool workout that can get you in your best shape ever this year, and this lifetime. And that's cause for celebration (with no penalty).
Directions: These tests will assess your baseline fitness in the five core areas. When you're finished, write down your results. That'll guide you in putting together your custom workout. Retest yourself every four to six weeks to see where you're moving and where you're still mired. Then make instant adjustments to kick-start your fitness.
1. Strength
Pushups: Drop and give us as many as possible until failure. Maintain proper form throughout. If you cheat, you're done.
Scoring: Top army recruits do 68 pushups in two minutes. Your upper body is buff if you can grunt out 40 to 50 in that time.
Situps: Lie with your feet flat on the floor, your knees bent 90 degrees, and your hands resting on your thighs. Curl your torso up, sliding your hands toward your knees, then lower yourself back down. Perform as many as you can in one minute, while keeping your feet on the floor.
Scoring: A score of 40 repetitions per minute (rpm) is a sign of a solid core. The average for most men is 35 rpm.
Squats: Keeping your knees behind your toes and your torso straight, bend your knees and lower yourself until your thighs are parallel to the floor. Slowly stand back up and repeat. Continue until failure or until you break form.
Scoring: Do the old up-and-down 31 to 34 times and your leg strength is average. Close in on 45 times and it's excellent.
2. Cardiovascular Fitness
Three-Minute Step Test: Find a 12- to 18-inch step or sturdy box. Keep a consistent four-beat pace while you step up and down for three minutes straight. Rest for one minute and then take your pulse for 30 seconds. Now multiply the result by 5.6 and divide this into 18,000 (the duration of exercise in seconds multiplied by 100). This is your step-test score.
Scoring: The higher your step-test score, the more efficient your body's blood pump. Anything between 60 and 100 is considered fit.
Source: http://health.msn.com/centers
If you build your workout around these five pillars耀trength, cardio, flexibility, agility and power遥ou can reach your peak fitness years.
First step: Pull out a Sharpie or other fine writing implement and take our fitness test. It'll help you design a five-tool workout that can get you in your best shape ever this year, and this lifetime. And that's cause for celebration (with no penalty).
Directions: These tests will assess your baseline fitness in the five core areas. When you're finished, write down your results. That'll guide you in putting together your custom workout. Retest yourself every four to six weeks to see where you're moving and where you're still mired. Then make instant adjustments to kick-start your fitness.
1. Strength
Pushups: Drop and give us as many as possible until failure. Maintain proper form throughout. If you cheat, you're done.
Scoring: Top army recruits do 68 pushups in two minutes. Your upper body is buff if you can grunt out 40 to 50 in that time.
Situps: Lie with your feet flat on the floor, your knees bent 90 degrees, and your hands resting on your thighs. Curl your torso up, sliding your hands toward your knees, then lower yourself back down. Perform as many as you can in one minute, while keeping your feet on the floor.
Scoring: A score of 40 repetitions per minute (rpm) is a sign of a solid core. The average for most men is 35 rpm.
Squats: Keeping your knees behind your toes and your torso straight, bend your knees and lower yourself until your thighs are parallel to the floor. Slowly stand back up and repeat. Continue until failure or until you break form.
Scoring: Do the old up-and-down 31 to 34 times and your leg strength is average. Close in on 45 times and it's excellent.
2. Cardiovascular Fitness
Three-Minute Step Test: Find a 12- to 18-inch step or sturdy box. Keep a consistent four-beat pace while you step up and down for three minutes straight. Rest for one minute and then take your pulse for 30 seconds. Now multiply the result by 5.6 and divide this into 18,000 (the duration of exercise in seconds multiplied by 100). This is your step-test score.
Scoring: The higher your step-test score, the more efficient your body's blood pump. Anything between 60 and 100 is considered fit.
Source: http://health.msn.com/centers
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