Assess Your Fitness: Determine how strong and fit you are based on the type of physical activities you engage in. For instance, your daily exercise routine, strenuous household chores, ability to lift weights effectively, or perform gym exercises correctly—all these factors indicate your strength. Good nutrition alone isn’t enough to build strength; it also requires some form of rigorous physical activity. If you engage in such activities, you are fit. But how can you know if you have strength or not without undergoing medical tests? Absolutely, you don’t need to. Here, we have outlined three self-assessment methods that will reveal your level of fitness.
1. Dead Hang Test
This test focuses on upper body strength, which has implications for heart health and longevity. Find a sturdy horizontal bar positioned slightly higher than your height. Grip the bar firmly and hang with your feet off the ground. The duration you can sustain the hang reveals your strength level. Hanging for 0-30 seconds indicates room for improvement, 30-60 seconds suggests moderate strength, and over 60 seconds reflects excellent fitness. For women, benchmarks are 20 seconds, 40 seconds, and 60 seconds, respectively.
2. Cooper Test
This assessment measures aerobic fitness by estimating VO2 max, a marker of how efficiently your body uses oxygen during exercise. To conduct the test, run (or walk briskly if running isn’t feasible) for 12 minutes and measure the distance covered. Multiply the distance by 35.97, subtract 11.29, and you obtain your estimated VO2 max score. Higher scores signify better cardiovascular health and endurance.
3. Plank Test
The plank evaluates core strength and endurance. Lie face down and elevate your body with only your elbows and toes touching the ground, maintaining a straight line from head to heels. The duration you can hold this position indicates your core stability. Holding the plank for one minute is considered good for both men and women, while sustaining it for more than three minutes signifies exceptional core strength.
These tests not only provide insights into your current fitness level but also serve as benchmarks for tracking your progress over time. Remember, physical activity and regular strength training are essential components of maintaining overall health and well-being, complementing a balanced diet. By integrating these assessments into your routine, you can effectively monitor your fitness journey and strive towards achieving your health goals.