7 Fitness tests you must pass
Do you think you are strong, speedy, and flexible? If so, take a look at these tests that you should be able to pass.
Are You Physically Fit?
You have always been consistent with running, weight training, improved flexibility over time. So, that means you're fit, right? Here are some tests that you should be able to pass or can help you determine if you are really fit. If you fail most of the tests, you can work on your fitness levels with a mix of exercises for improving cardiovascular fitness, strength training and flexibility. (Image source:Gettyimages.in)
Walk for 30 Minutes Straight without Getting Tired
Walking for a fitness test might seem easy to you as it is a basic movement we use every day. Take up the walking fitness challenge – walk 30 minutes straight. If you get tired during the activity, you need to work on your fitness. A daily walk that spans 15-20 minutes is linked to so many health benefits including weight maintenance, improved mood and energy levels, blood sugar and blood pressure management. To improve fitness, work on a walking speed and try to walk for 45 minutes each day. (Image source:Gettyimages.in)
Dance to a Fast Beat for 10 Minutes Without a Break
Dance is one of the fun ways to improve your fitness and can also be used to determine your fitness levels. If dance is your thing and you think you are fit, take up dance fitness challenge in which you have to dance to a fast beat for more than 10 minutes. If you are not able to do, it is an opportunity to boost your fitness with dance. You may learn some other dance forms to make it more exciting. Set yourself a fitness goal and take help of dance to attain it. (Image source:Gettyimages.in)
The Basic Push up Test
If you want to test your muscular endurance and overall fitness, you can do it with push ups. The challenge is to perform as many push ups as possible in a minute. Start with the initial push up position with your hands shoulder-width apart and legs together. Men should be able to do not less than 30 reps, while women can go over 15 reps. You can make the test more difficult by trying wide and close grips. (Image source:Gettyimages.in)
The Staircase Test
If you are fit, you should be able to carry a large basket of clothing up and down staircases for 3-4 minutes, without struggle or strain. The test involves three fitness aspects – strength, cardiovascular endurance and balance. If you find the test difficult at any point of time, you should consider working on it and improving fitness. You may include stair-climbing challenges in your fitness program. Walking up and down the steps in your home and opting the stairs instead of elevators/escalators outdoors can make a big difference to your fitness levels. (Image source:Gettyimages.in)
Jump Up and Down 10 Times
Try the challenge of jumping up and down 10 times. If you are able to do it without a racing heart beat, it is a sign of a well-controlled heart rate and an excellent cardiovascular fitness. Including the exercise can also do a lot of good to your cardiovascular health. It is one of the ways you can boost your endurance and lower your resting heart rate. (Image source:Gettyimages.in)
Trim your Toenails while Standing Challenge
If you can trim your toenails while standing without any discomfort from the bending, you are fit. The test challenges your flexibility and you can work on that. A fit person will be able to stretch without pain. A study published in the American Journal of Physiology suggests that the inability to stretch past your toes can be due to arterial stiffness, a precursor to heart disease. If you fail the test, try stretch-and-strength exercises. (Image source:Gettyimages.in)
Carry 4-litre Water Containers in each Hand for 5 Minutes
If you can carry 4-litre water containers or equivalent weight in each hand for 5 minutes without straining, you are fit. If you feel the strain, may be you are not fit. It is not just about the strength of your arms and biceps that you work out day-and-night at the fitness centre. To be able to do the activity, you need strong arms, shoulders, back, chest and knees. The activity will also suggest you the muscle groups that you have to work on. (Image source:Gettyimages.in)
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