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| Fitness Test |
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| Test 1 : Check Your Flexibility |
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| Bend Yourself: Warm up your body and your muscles with a light jog. Now sit on the floor, stretch your left leg in front of you. Keep your right foot tucked inside your left thigh, near your knee. Keeping your back straight, bend over at the hips, and reach for the toes of your left foot. |
| Score: |
| If you can touch your toes, you've got above-average flexibility. But, if just bending causes you pain, talk to your doctor. If you can reach somewhere in between, hold for 20 to 30 seconds and repeat. You'll gain flexibility with each passing day. |
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| Test 2 : Check Your Fitness |
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| Take a jog: Find a 2 Km flat area to run, keep a stopwatch and go. |
| Score: |
| Around 9 to 11 min for men and about 12 to 15 min for women is laudable. |
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| Test 3 : Check Your Strength |
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| Sit-ups: Time yourself in a 1-minute sit-up test. Lie on your back, bend your knees so that your feet are flat on the floor and your hands cupped behind your head. Start the sit-ups, bring your elbows up to touch your knees and lower back down so your shoulders touch the floor. Count the number of sit-ups you do in 1 minute. |
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| Men 20 to 39 years of age should be able to do 30 sit-ups while women in this age group should be able to manage 20. Less than that, your tummy would benefit from some work. |
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| Test 4 : Check Your Heart Rate |
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| Feel your pulse: First thing in the morning, take your pulse for 60 seconds by placing two fingers on your neck, just to the side of your throat. It works best if you take an average of your pulse rate 3 days in a row. |
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| If your heart rate averaging 64 beats per minute or less, it's a good sign. Otherwise, you must start getting off your bed in the morning and practice physically more active lifestyle. |
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| Test 5 : Check Your Stability |
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| Feel your balance: Stand on one leg with the knee of the other leg bent and raised off the ground. Soften your supporting leg for balance, and keep your arms by your sides. See how long you can hold this position without touching your foot down or sticking out your arms. |
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| If you're able to hold on one leg for more than 20 seconds, you're doing okay. Otherwise, practice this to improve your balancing skills. |
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| * The tests are of general nature andthe daily excercising program works well only if carried under guidance and supervision of an expert. |
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