Use a step approximately 18 inches (460 mm) high and grab a stopwatch Climb up and down the step for three minutes at a rate of 24 steps per minute. That’s roughly a step every 2 seconds (don’t forget to breathe). After three minutes, stop. Then rest for one minute. After resting, take your pulse for 30 seconds. Once you know your pulse, look at the table below and find your pulse to rate your current fitness level. Note that these results are accurate for 18-25 year olds. To check your results with a different age range, look at the full results list. Men Excellent: 84 or lower Average: 85-100 Poor: 101 or higher Women Excellent: 93 or lower Average: 94-110 Poor: 111 or higher
Excellent: 84 or lower Average: 85-100 Poor: 101 or higher
Excellent: 93 or lower Average: 94-110 Poor: 111 or higher
Lie faceup on an exercise table or bench, your lower legs hanging off the end. Bend your right leg and your pull knee toward your chest. Lie flat on the table with both legs extended. Lift your right leg toward the ceiling without bending your knee. Do both tests on each side. [6] X Research source On the first test, if you can pull your knee to about chest level without lifting your opposite leg and lower back off of the surface, your hip flexibility is good. On the second test, if you can lift your leg to 80 degrees, you’ll also know that your hip flexibility is good. Less than that means you have tight hamstrings, which can tug on your lower back, affecting your posture and causing pain. [7] X Research source Get more flexible. Lie faceup in a doorway with your left knee bent and right hip near the right side of the door frame. Extend your right leg to the ceiling with the back of the leg against the edge of the door frame. Flex your foot, pressing your heel toward the ceiling. Hold for 20 to 30 seconds. Repeat on your left leg. Do up to three times a day. [8] X Research source
Chart a two-mile course with a GPS. Jog for 10 minutes to warm up, and begin running. Time your running with a stopwatch, and run quickly while knowing your limits. [10] X Research source While a finish time of 17:30 is enough for servicewomen ages 37 to 51 to pass the test, breaking 18 minutes is considered above average for those in that age range. [11] X Research source To develop your speed, include intervals—short bursts of maximum effort—to your cardio sessions. Interval training pushes your heart and lungs past what they’re used to. This delivers speedier results than if you were to exercise at a regular pace. Intervals used to be considered as an exercise for people who are very fit because the exercise so difficult, but it can benefit everybody. [12] X Research source
If you’re pursuing peak fitness, try to exercise more vigorously when possible (remember to take lots of breaks). If you don’t exercise this much, not to worry—incorporating beneficial interval training is a perfect place to begin a fitness regimen.
To gain muscle strength, lift weights or run up and down the stairs. Muscular strength is the maximum amount of force a muscle can produce. [16] X Research source You might want to combine resistance training with walking, jogging, dancing, or bicycling. [17] X Research source
Your weight in pounds times 704. 5 divided by your height in inches times your height in inches. The result should be between zero and more than thirty. If you are physically fit, your BMI should be between 19 and 24. 9. If you are between 25 and 29. 9, you are considered overweight. A BMI over 30 indicates obesity. [22] X Research source
Weight, gender, and age all help calculate physical fitness. If a male has between fifteen and seventeen percent body fat, they are considered fit. If the normal female resides between eighteen and twenty-two percent body fat, they are healthy. Athletes generally have quite a bit less body fat and they are considered ultra-fit. [23] X Research source
