Do you know what helps people to stay motivating themselves to workout? While there are many aspects, a single significant element is definitely noticing their own progress. It is because experiencing something improving influences a happiness centre of the brain, and causes you feel great. Even the negative motivation, such as noticing gaining weight after having a big occasion, is good. It beefs up your commitment to the workout. A large number of people who are training for a while know this intuitively, but for novices, it is much easier to see it in numbers and examine the progress from one week to another. What are the quick methods to test the fitness level? Yes there are. Here are some easy checks that you can do.
Three Minutes Step Test
Although you have to enhance all aspects of your fitness to enhance your well being, the cardiovascular fitness is the one of most crucial factors of your health. Try this assessment often, say monthly. As the title implies it will take merely three mins. Prepare a step platform along with a timer with a second hand. Step up and down for three minutes at regular pace. Immediately after three mins, check your heart beat on your neck, or on your wrist for 15 seconds, 30 seconds, or one minute. Then wait for two mins, and count once again for the same length. Subtract the second heartbeat count number from the first, and record the difference. Larger the difference, better the level of fitness. As your fitness level improves, you may want to shorten measuring time span.
Push Up Test
Do you know the best all round upper body strength workout? It is the old fashion push-ups! It tones up not only your chest, but also your back, your arms, and your abs. As for beginners, simply count up how many times you can perform pushups until you can’t do anymore. For a woman, you might want to use kneeling position pushups (girl’s push-ups). After you can perform more than 30-40 push ups, then prepare a clock and do push-ups as fast as you are able to (still with a good posture) for 30 seconds, and write down the number of pushups you could perform. If you reach the plateau, increase the time span to one minute. You’re extremely in a fantastic condition you can do 100 push-ups in one minute!
Core muscular strength is critical for almost any activities you do, even just sitting on a chair. Although the crunch test doesn’t give you a comprehensive image of the core stability, it’s a good fast check. There are many ways to perform crunches. Pick one you like most. Execute the crunch for one min as fast as you can, but without sacrificing a proper posture and the range of the motion. Count numbers of crunches you done (or before you failed to do any more if it’s less then one minute), and write down the numbers.
It’s widely recognized that if you have resilient legs, you typically live much healthier living when you are old. There are a number of guys who work out really hard on their chest muscles, but entirely neglect legs. That isn’t good for their health! As before, get a clock with a second hand. Stand both feet together, and mark a spot in front of you on the ground. Lunge toward the spot, and then return to the original position, Then lunge with another foot. Repeat until you can’t do anymore or one min is up. Count the numbers of steps you could take, and record it. Make sure that you maintain a correct posture; otherwise you could hurt your knees!
Sit and Reach Test
Although many people, particularly men, completely overlook flexibility, it should be a part of your workout. Unfortunately, it is not easy estimate total flexibility of your body by one test, as many of us have a good range of motion in one direction but not others. Nonetheless the flexibility of the hamstrings is generally a good indicator of all round flexibility of the body. This check should be done after warming up your body (say after your aerobic exercise). You cannot stretch muscles without warming them up! Sit down, and stretch out both legs forward and keep the legs straight (without totally locking up your knees). Gradually reach forward as if you reach to the toes, retain the position at least for 20 seconds. If you are not flexible, assess how far you can reach with both hands. In case you are flexible, gauge how far you can reach with your nose. Measure the length from the heels.
Enjoy the workout!
Kaoru Sanjo is a freelance writer who often contributes fitness and health related articles. If you are interested in his fitness related writings, please check out his fitness articles at http://beginnersfitnessprograms.com.