Do you measure up? Use these self-tests to determine your total fitness level - Getting Started

What fitness goals are you vowing to achieve this season? Instead of the vague and uninspired "I'm going to get in shape" refrain, why not aim for something more specific, such as becoming more flexible or getting stronger? Flexibility and strength -- along with cardiovascular endurance, muscular endurance and body composition -- are the five tenets that, when addressed in equal balance, measure your level of overall fitness. Try these simple self-tests to determine how fit you really are. Reformulate your resolutions accordingly, and happy New Year's health-quest!

Muscular Strength

Definition: The greatest amount of force a muscle or muscle group can exert in a single effort.

Focusing part of your fitness regimen on the development of muscular strength will help improve your physique inside and out. Occasional heavy resistance training not only gives your muscles tone and shape but also helps strengthen bones, connective tissues and muscles, constructing a good, solid foundation on which to stand for years to come.

Where are you now? The one-repetition maximum (1RM) bench press test. To measure the strength of a muscle group, you have to determine how much weight you can lift for one rep (1RM) in an exercise that utilizes that muscle group. The bench press is a good indicator of overall upper-body strength. Follow these steps to determine your 1RM:

After a 10-15-minute whole-body warm-up, begin your bench pressing by completing four reps with about 50% of your normal training weight, followed by three reps at 60% and two at 75%. Finish with single-rep sets using 85% and 90% of your normal training weight. Rest 1-2 minutes between warm-up sets, and three minutes after your final warm-up before testing your 1RM.

Consider the amount of weight you can lift for 10 reps to failure, then consult the conversion table to figure out how much weight you should attempt on your first try. For example, if you can bench 75 pounds for 10 reps, start your 1RM attempt with 100 pounds.

1 RM Conversion Table


10RM  45  55  65  75   85   95   105  115  125  135
1RM   60  75  85  100  115  125  140  155  165  180

Whether your first attempt is successful or not, rest 3-4 minutes before making successive attempts. If you're successful but know you can lift more, load another 5-10 pounds and go again. If you weren't successful, just decrease the weight by 5-10 pounds. When the test is complete, divide your 1RM by your bodyweight and check your score:

Score      Ratio of 1RM Bench-Press
           Strength to Bodyweight (lb:lb)
Excellent  >0.75
Average     0.52-0.75
Poor       <0.52

To improve muscular strength, increase the amount of weight you lift and decrease your rep range to 4-6. Try implementing a heavy lifting week once a month to maintain or increase your strength capacity.

Muscular Endurance

Definition: The ability to perform repeated contractions or actions for a sustained period before reaching muscular fatigue.

Whether you're a marathon runner or a mom on the run, developing solid muscular endurance is essential. Training your body to endure prolonged activity and lengthier workloads will help increase stamina, bone density and physical fortitude.

Where are you now? Push-up test. Have a partner time you and see how long you can perform push-ups before petering out. Rest time should be kept to a minimum and should be done in the "up" position of your push-up.

Score      Time

Excellent  >3 minutes
Average    1-3 minutes
Poor       <1 minute

To improve muscular endurance, train with lighter weights and higher repetitions. If you generally work in a rep range of, say, 12-15, try for 20-30.

Cardiovascular Endurance

Definition: The body's ability to deliver oxygen and nutrients to tissues and to remove wastes over a sustained period.

We all know cardio helps burn fat, but it also strengthens your heart and lungs while reducing blood pressure, resting heart rate and cholesterol levels in some women, A well-trained cardiorespiratory system increases endurance in the gym and in your busy life, too.

Where are you now? The 12-minute walk test. Using either an outdoor track or a treadmill, walk as fast and as far as you can for 12 minutes. Calculate your distance (one lap typically equals a quarter-mile on most tracks) and compare your results.

Score      Distance
Excellent  >1.5 miles
Average     1-1.5 miles
Poor       <1 mile

To increase cardiovascular endurance, train at 65%-75% of your maximum heart rate for at least 45-60 minutes per session 3-5 days per week.

Flexibility

Definition: The ability to move joints and use muscles through their full range of motion.

Although flexibility training is often overlooked, static, non-ballistic stretching can increase your body's range of motion. That can help prevent injury while decreasing post-workout soreness, accelerating recovery and improving posture.

Where are you now? Sit-and-reach test. Warm up at an easy pace for five minutes, then sit on the floor with your feet about 10 inches apart. Line a yardstick up between your legs with the "zero" end toward your body and the 15-inch mark between your heels. You may need to tape the yardstick to the floor to keep it in place. Put one hand over the other and slowly stretch forward, keeping your knees straight and your toes pointed at the ceiling, sliding your fingertips along the yardstick as far as possible. Hold for one second, record your measurement on the yardstick, sit back up and repeat twice more. Take the best of your three tries.