How do you know if you are fit or fit enough? And how can you tell if your fitness is improving? Testing yourself is the key. While most people may not have participated in a fitness evaluation since their high school days, it’s important to check in on your progress from time to time.
According to Matt Fitzgerald, a coach and author, testing yourself every three to six months can provide valuable insights into your fitness levels. This is more effective than looking at daily performance, which can vary significantly. While there are many ways to measure fitness, here are three simple tests that can assess your strength and cardiovascular fitness with minimal or no equipment.
1. The Dead Hang for Grip Strength:
Hang from a pull-up bar or sturdy branch for as long as you can. This test helps to evaluate your grip strength, which is important for various activities in daily life and sports. Aim to hang for at least 30 seconds to indicate good grip strength.
2. The Cooper Test for Cardiovascular Fitness:
For this test, you’ll need a flat running surface and a stopwatch. Run as far as you can in 12 minutes and record the distance covered. This test provides a good indication of your cardiovascular fitness level.
3. The Plank for Core Strength:
Assume a push-up position but with your weight supported on your forearms, elbows, and toes, forming a straight line from head to heels. Hold this position for as long as you can, aiming for at least 60 seconds. The plank test helps assess the strength of your core muscles, which are essential for stability and movement.
Regularly performing these simple fitness tests can help you track your progress, identify areas for improvement, and stay motivated in your fitness journey. Remember, it’s important to consult with a fitness professional before starting any new exercise routine, especially if you have any underlying health conditions.
By incorporating these tests into your fitness routine, you can gain valuable insights into your physical health and make informed decisions to enhance your overall well-being. So don’t wait, start testing your fitness levels today and take charge of your health and fitness journey!
